Potatoes, canned, drained solids, no salt added vs Kale, raw
Nutrition comparison per 100 g.
Potatoes, canned, drained solids, no salt added
62 kcal
Kale, raw
35 kcal
Calories
62 kcal
35 kcal
Protein
1.4 g
2.9 g
Carbs
13.6 g
4.4 g
Fiber
2.4 g
4.1 g
Sugars
0.6 g
0.8 g
Fat
0.2 g
1.5 g
Sodium
5 mg
53 mg
Key takeaways
- Kale, raw has 43% fewer calories (35 kcal vs 62 kcal).
- Kale, raw has more protein (2.9 g vs 1.4 g).
- Kale, raw has more carbs (4.4 g vs 13.6 g).
- Kale, raw has more fiber (4.1 g vs 2.4 g).
- Potatoes, canned, drained solids, no salt added has more sugars (0.6 g vs 0.8 g).
| Macronutrients | Potatoes, canned, drained solids, no salt added | Kale, raw |
|---|---|---|
| Calories | 62 kcal | 35 kcal |
| Protein | 1.4 g | 2.9 g |
| Total Fat | 0.2 g | 1.5 g |
| Total Carbohydrate | 13.6 g | 4.4 g |
| Dietary Fiber | 2.4 g | 4.1 g |
| Total Sugars | 0.6 g | 0.8 g |
| Water | 84.3 g | 89.6 g |
| Carbohydrates | Potatoes, canned, drained solids, no salt added | Kale, raw |
|---|---|---|
| Total Carbohydrate | 13.6 g | 4.4 g |
| Dietary Fiber | 2.4 g | 4.1 g |
| Total Sugars | 0.6 g | 0.8 g |
| Fats & Fatty Acids | Potatoes, canned, drained solids, no salt added | Kale, raw |
|---|---|---|
| Total Fat | 0.2 g | 1.5 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.1 g | 0.3 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | 20.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 63.0 mg | 138.0 mg |
| Protein & Amino Acids | Potatoes, canned, drained solids, no salt added | Kale, raw |
|---|---|---|
| Protein | 1.4 g | 2.9 g |
| Histidine | ~ | 69.0 mg |
| Isoleucine | ~ | 197.0 mg |
| Leucine | ~ | 231.0 mg |
| Lysine | ~ | 197.0 mg |
| Methionine | ~ | 32.0 mg |
| Phenylalanine | ~ | 169.0 mg |
| Threonine | ~ | 147.0 mg |
| Tryptophan | ~ | 40.0 mg |
| Valine | ~ | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | ~ | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | ~ | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | ~ | 117.0 mg |
| Vitamins | Potatoes, canned, drained solids, no salt added | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 769.0 mcg |
| Vitamin C | 5.1 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.1 mg | 0.7 mg |
| Vitamin K | 1.5 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.3 mg |
| Niacin (B3) | 0.9 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 6.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.4 mg |
| Choline | 9.2 mg | ~ |
| Betaine | 0.1 mg | ~ |
| Minerals | Potatoes, canned, drained solids, no salt added | Kale, raw |
|---|---|---|
| Calcium | 5.0 mg | 254.0 mg |
| Iron | 1.3 mg | 1.7 mg |
| Magnesium | 14.0 mg | 34.0 mg |
| Phosphorus | 28.0 mg | 56.0 mg |
| Potassium | 229.0 mg | 447.0 mg |
| Sodium | 5.0 mg | 53.0 mg |
| Zinc | 0.3 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.1 mg | 0.9 mg |
| Selenium | 0.9 mcg | 0.9 mcg |
| Sterols | Potatoes, canned, drained solids, no salt added | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Potatoes, canned, drained solids, no salt added | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.5 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Potatoes, canned, drained solids, no salt added or Kale, raw?
Kale, raw has fewer calories: 62 kcal for Potatoes, canned, drained solids, no salt added vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Potatoes, canned, drained solids, no salt added or Kale, raw?
Kale, raw has more protein: 1.4 g for Potatoes, canned, drained solids, no salt added vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Potatoes, canned, drained solids, no salt added or Kale, raw?
Kale, raw has more fiber: 2.4 g for Potatoes, canned, drained solids, no salt added vs 4.1 g for Kale, raw per 100 g.
Is Potatoes, canned, drained solids, no salt added or Kale, raw healthier?
Kale, raw is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.