Potatoes, microwaved, cooked in skin, flesh and skin, without salt vs Kale, raw
Nutrition comparison per 100 g.
Potatoes, microwaved, cooked in skin, flesh and skin, without salt
105 kcal
Kale, raw
35 kcal
Calories
105 kcal
35 kcal
Protein
2.4 g
2.9 g
Carbs
24.2 g
4.4 g
Fiber
2.3 g
4.1 g
Sugars
~
0.8 g
Fat
0.1 g
1.5 g
Sodium
8 mg
53 mg
Key takeaways
- Kale, raw has 66% fewer calories (35 kcal vs 105 kcal).
- Kale, raw has more protein (2.9 g vs 2.4 g).
- Kale, raw has more carbs (4.4 g vs 24.2 g).
- Kale, raw has more fiber (4.1 g vs 2.3 g).
- Potatoes, microwaved, cooked in skin, flesh and skin, without salt has more fat (0.1 g vs 1.5 g).
| Macronutrients | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Kale, raw |
|---|---|---|
| Calories | 105 kcal | 35 kcal |
| Protein | 2.4 g | 2.9 g |
| Total Fat | 0.1 g | 1.5 g |
| Total Carbohydrate | 24.2 g | 4.4 g |
| Dietary Fiber | 2.3 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 72.0 g | 89.6 g |
| Carbohydrates | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 24.2 g | 4.4 g |
| Dietary Fiber | 2.3 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Kale, 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 | 0.0 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 10.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 32.0 mg | 138.0 mg |
| Protein & Amino Acids | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Kale, raw |
|---|---|---|
| Protein | 2.4 g | 2.9 g |
| Histidine | 54.0 mg | 69.0 mg |
| Isoleucine | 99.0 mg | 197.0 mg |
| Leucine | 147.0 mg | 231.0 mg |
| Lysine | 149.0 mg | 197.0 mg |
| Methionine | 39.0 mg | 32.0 mg |
| Phenylalanine | 109.0 mg | 169.0 mg |
| Threonine | 89.0 mg | 147.0 mg |
| Tryptophan | 38.0 mg | 40.0 mg |
| Valine | 138.0 mg | 181.0 mg |
| Alanine | 75.0 mg | 166.0 mg |
| Arginine | 113.0 mg | 184.0 mg |
| Aspartic Acid | 598.0 mg | 295.0 mg |
| Cystine | 31.0 mg | 44.0 mg |
| Glutamic Acid | 410.0 mg | 374.0 mg |
| Glycine | 73.0 mg | 159.0 mg |
| Proline | 88.0 mg | 196.0 mg |
| Serine | 106.0 mg | 139.0 mg |
| Tyrosine | 91.0 mg | 117.0 mg |
| Vitamins | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 769.0 mcg |
| Vitamin C | 15.1 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) | 1.7 mg | 1.2 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Folate (B9) | 12.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.4 mg |
| Minerals | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Kale, raw |
|---|---|---|
| Calcium | 11.0 mg | 254.0 mg |
| Iron | 1.2 mg | 1.7 mg |
| Magnesium | 27.0 mg | 34.0 mg |
| Phosphorus | 105.0 mg | 56.0 mg |
| Potassium | 447.0 mg | 447.0 mg |
| Sodium | 8.0 mg | 53.0 mg |
| Zinc | 0.4 mg | 0.4 mg |
| Copper | 0.3 mg | 0.3 mg |
| Manganese | 0.3 mg | 0.9 mg |
| Selenium | 0.4 mcg | 0.9 mcg |
| Sterols | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 1.2 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Potatoes, microwaved, cooked in skin, flesh and skin, without salt or Kale, raw?
Kale, raw has fewer calories: 105 kcal for Potatoes, microwaved, cooked in skin, flesh and skin, without salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Potatoes, microwaved, cooked in skin, flesh and skin, without salt or Kale, raw?
Kale, raw has more protein: 2.4 g for Potatoes, microwaved, cooked in skin, flesh and skin, without salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Potatoes, microwaved, cooked in skin, flesh and skin, without salt or Kale, raw?
Kale, raw has more fiber: 2.3 g for Potatoes, microwaved, cooked in skin, flesh and skin, without salt vs 4.1 g for Kale, raw per 100 g.
Is Potatoes, microwaved, cooked in skin, flesh and skin, 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.