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Potatoes, frozen, whole, cooked, boiled, drained, without salt vs Kale, raw

Nutrition comparison per 100 g.

Potatoes, frozen, whole, cooked, boiled, drained, without salt 65 kcal Kale, raw 35 kcal
Calories
65 kcal 35 kcal
Protein
2.0 g 2.9 g
Carbs
14.5 g 4.4 g
Fiber
1.4 g 4.1 g
Sugars
~ 0.8 g
Fat
0.1 g 1.5 g
Sodium
20 mg 53 mg

Key takeaways

  • Kale, raw has 46% fewer calories (35 kcal vs 65 kcal).
  • Kale, raw has more protein (2.9 g vs 2.0 g).
  • Kale, raw has more carbs (4.4 g vs 14.5 g).
  • Kale, raw has more fiber (4.1 g vs 1.4 g).
  • Potatoes, frozen, whole, cooked, boiled, drained, without salt has more fat (0.1 g vs 1.5 g).
MacronutrientsPotatoes, frozen, whole, cooked, boiled, drained, without saltKale, raw
Calories 65 kcal 35 kcal
Protein 2.0 g 2.9 g
Total Fat 0.1 g 1.5 g
Total Carbohydrate 14.5 g 4.4 g
Dietary Fiber 1.4 g 4.1 g
Total Sugars ~ 0.8 g
Water 82.8 g 89.6 g
CarbohydratesPotatoes, frozen, whole, cooked, boiled, drained, without saltKale, raw
Total Carbohydrate 14.5 g 4.4 g
Dietary Fiber 1.4 g 4.1 g
Total Sugars ~ 0.8 g
Fats & Fatty AcidsPotatoes, frozen, whole, cooked, boiled, drained, without saltKale, raw
Total Fat 0.1 g 1.5 g
Saturated Fat 0.0 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 0.0 g
Omega-3 Fatty Acids 13.0 mg 180.0 mg
Omega-6 Fatty Acids 42.0 mg 138.0 mg
Protein & Amino AcidsPotatoes, frozen, whole, cooked, boiled, drained, without saltKale, raw
Protein 2.0 g 2.9 g
Histidine 43.0 mg 69.0 mg
Isoleucine 80.0 mg 197.0 mg
Leucine 119.0 mg 231.0 mg
Lysine 120.0 mg 197.0 mg
Methionine 31.0 mg 32.0 mg
Phenylalanine 88.0 mg 169.0 mg
Threonine 72.0 mg 147.0 mg
Tryptophan 31.0 mg 40.0 mg
Valine 111.0 mg 181.0 mg
Alanine 61.0 mg 166.0 mg
Arginine 91.0 mg 184.0 mg
Aspartic Acid 483.0 mg 295.0 mg
Cystine 25.0 mg 44.0 mg
Glutamic Acid 331.0 mg 374.0 mg
Glycine 59.0 mg 159.0 mg
Proline 71.0 mg 196.0 mg
Serine 86.0 mg 139.0 mg
Tyrosine 73.0 mg 117.0 mg
VitaminsPotatoes, frozen, whole, cooked, boiled, drained, without saltKale, raw
Vitamin A (RAE) 0.0 mcg 769.0 mcg
Vitamin C 9.4 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E ~ 0.7 mg
Vitamin K ~ 817.0 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.3 mg
Niacin (B3) 1.3 mg 1.2 mg
Vitamin B6 0.2 mg 0.3 mg
Folate (B9) 8.0 mcg 62.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.3 mg 0.4 mg
MineralsPotatoes, frozen, whole, cooked, boiled, drained, without saltKale, raw
Calcium 7.0 mg 254.0 mg
Iron 0.8 mg 1.7 mg
Magnesium 11.0 mg 34.0 mg
Phosphorus 26.0 mg 56.0 mg
Potassium 287.0 mg 447.0 mg
Sodium 20.0 mg 53.0 mg
Zinc 0.3 mg 0.4 mg
Copper 0.1 mg 0.3 mg
Manganese 0.2 mg 0.9 mg
Selenium 0.2 mcg 0.9 mcg
SterolsPotatoes, frozen, whole, cooked, boiled, drained, without saltKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherPotatoes, frozen, whole, cooked, boiled, drained, without saltKale, raw
Alcohol ~ 0.0 g
Ash 0.6 g 1.5 g

Frequently asked questions

Which has fewer calories, Potatoes, frozen, whole, cooked, boiled, drained, without salt or Kale, raw?

Kale, raw has fewer calories: 65 kcal for Potatoes, frozen, whole, cooked, boiled, drained, without salt vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Potatoes, frozen, whole, cooked, boiled, drained, without salt or Kale, raw?

Kale, raw has more protein: 2.0 g for Potatoes, frozen, whole, cooked, boiled, drained, without salt vs 2.9 g for Kale, raw per 100 g.

Which has more fiber, Potatoes, frozen, whole, cooked, boiled, drained, without salt or Kale, raw?

Kale, raw has more fiber: 1.4 g for Potatoes, frozen, whole, cooked, boiled, drained, without salt vs 4.1 g for Kale, raw per 100 g.

Is Potatoes, frozen, whole, cooked, boiled, drained, without salt 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.

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