Potatoes, mashed, home-prepared, whole milk added vs Kale, raw
Nutrition comparison per 100 g.
Potatoes, mashed, home-prepared, whole milk added
83 kcal
Kale, raw
35 kcal
Calories
83 kcal
35 kcal
Protein
1.9 g
2.9 g
Carbs
17.6 g
4.4 g
Fiber
1.5 g
4.1 g
Sugars
1.5 g
0.8 g
Fat
0.6 g
1.5 g
Sodium
302 mg
53 mg
Key takeaways
- Kale, raw has 57% fewer calories (35 kcal vs 83 kcal).
- Kale, raw has more protein (2.9 g vs 1.9 g).
- Kale, raw has more carbs (4.4 g vs 17.6 g).
- Kale, raw has more fiber (4.1 g vs 1.5 g).
- Kale, raw has more sugars (0.8 g vs 1.5 g).
| Macronutrients | Potatoes, mashed, home-prepared, whole milk added | Kale, raw |
|---|---|---|
| Calories | 83 kcal | 35 kcal |
| Protein | 1.9 g | 2.9 g |
| Total Fat | 0.6 g | 1.5 g |
| Total Carbohydrate | 17.6 g | 4.4 g |
| Dietary Fiber | 1.5 g | 4.1 g |
| Total Sugars | 1.5 g | 0.8 g |
| Water | 78.5 g | 89.6 g |
| Carbohydrates | Potatoes, mashed, home-prepared, whole milk added | Kale, raw |
|---|---|---|
| Total Carbohydrate | 17.6 g | 4.4 g |
| Dietary Fiber | 1.5 g | 4.1 g |
| Total Sugars | 1.5 g | 0.8 g |
| Fats & Fatty Acids | Potatoes, mashed, home-prepared, whole milk added | Kale, raw |
|---|---|---|
| Total Fat | 0.6 g | 1.5 g |
| Saturated Fat | 0.3 g | 0.1 g |
| Monounsaturated Fat | 0.1 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 | 45.0 mg | 138.0 mg |
| Protein & Amino Acids | Potatoes, mashed, home-prepared, whole milk added | Kale, raw |
|---|---|---|
| Protein | 1.9 g | 2.9 g |
| Histidine | 46.0 mg | 69.0 mg |
| Isoleucine | 83.0 mg | 197.0 mg |
| Leucine | 132.0 mg | 231.0 mg |
| Lysine | 127.0 mg | 197.0 mg |
| Methionine | 35.0 mg | 32.0 mg |
| Phenylalanine | 89.0 mg | 169.0 mg |
| Threonine | 72.0 mg | 147.0 mg |
| Tryptophan | 29.0 mg | 40.0 mg |
| Valine | 112.0 mg | 181.0 mg |
| Alanine | 61.0 mg | 166.0 mg |
| Arginine | 80.0 mg | 184.0 mg |
| Aspartic Acid | 393.0 mg | 295.0 mg |
| Cystine | 21.0 mg | 44.0 mg |
| Glutamic Acid | 348.0 mg | 374.0 mg |
| Glycine | 52.0 mg | 159.0 mg |
| Proline | 99.0 mg | 196.0 mg |
| Serine | 92.0 mg | 139.0 mg |
| Tyrosine | 78.0 mg | 117.0 mg |
| Vitamins | Potatoes, mashed, home-prepared, whole milk added | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 7.0 mcg | 769.0 mcg |
| Vitamin C | 6.2 mg | 120.0 mg |
| Vitamin D | 0.2 mcg | 0.0 mcg |
| Vitamin E | 0.0 mg | 0.7 mg |
| Vitamin K | 1.8 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.3 mg |
| Niacin (B3) | 1.1 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 8.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.1 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.4 mg |
| Choline | 13.3 mg | ~ |
| Betaine | 0.3 mg | ~ |
| Minerals | Potatoes, mashed, home-prepared, whole milk added | Kale, raw |
|---|---|---|
| Calcium | 24.0 mg | 254.0 mg |
| Iron | 0.3 mg | 1.7 mg |
| Magnesium | 18.0 mg | 34.0 mg |
| Phosphorus | 46.0 mg | 56.0 mg |
| Potassium | 296.0 mg | 447.0 mg |
| Sodium | 302.0 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 | 0.8 mcg | 0.9 mcg |
| Fluoride | 0.0 mcg | ~ |
| Sterols | Potatoes, mashed, home-prepared, whole milk added | Kale, raw |
|---|---|---|
| Cholesterol | 2.0 mg | 0.0 mg |
| Phytosterols | 0.0 mg | ~ |
| Other | Potatoes, mashed, home-prepared, whole milk added | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.5 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Potatoes, mashed, home-prepared, whole milk added or Kale, raw?
Kale, raw has fewer calories: 83 kcal for Potatoes, mashed, home-prepared, whole milk added vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Potatoes, mashed, home-prepared, whole milk added or Kale, raw?
Kale, raw has more protein: 1.9 g for Potatoes, mashed, home-prepared, whole milk added vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Potatoes, mashed, home-prepared, whole milk added or Kale, raw?
Kale, raw has more fiber: 1.5 g for Potatoes, mashed, home-prepared, whole milk added vs 4.1 g for Kale, raw per 100 g.
Is Potatoes, mashed, home-prepared, whole milk 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.