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Potatoes, microwaved, cooked in skin, flesh, without salt vs Kale, raw

Nutrition comparison per 100 g.

Potatoes, microwaved, cooked in skin, flesh, without salt 100 kcal Kale, raw 35 kcal
Calories
100 kcal 35 kcal
Protein
2.1 g 2.9 g
Carbs
23.3 g 4.4 g
Fiber
1.6 g 4.1 g
Sugars
~ 0.8 g
Fat
0.1 g 1.5 g
Sodium
7 mg 53 mg

Key takeaways

  • Kale, raw has 65% fewer calories (35 kcal vs 100 kcal).
  • Kale, raw has more protein (2.9 g vs 2.1 g).
  • Kale, raw has more carbs (4.4 g vs 23.3 g).
  • Kale, raw has more fiber (4.1 g vs 1.6 g).
  • Potatoes, microwaved, cooked in skin, flesh, without salt has more fat (0.1 g vs 1.5 g).
MacronutrientsPotatoes, microwaved, cooked in skin, flesh, without saltKale, raw
Calories 100 kcal 35 kcal
Protein 2.1 g 2.9 g
Total Fat 0.1 g 1.5 g
Total Carbohydrate 23.3 g 4.4 g
Dietary Fiber 1.6 g 4.1 g
Total Sugars ~ 0.8 g
Water 73.6 g 89.6 g
CarbohydratesPotatoes, microwaved, cooked in skin, flesh, without saltKale, raw
Total Carbohydrate 23.3 g 4.4 g
Dietary Fiber 1.6 g 4.1 g
Total Sugars ~ 0.8 g
Fats & Fatty AcidsPotatoes, microwaved, cooked in skin, flesh, 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 0.0 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 AcidsPotatoes, microwaved, cooked in skin, flesh, without saltKale, raw
Protein 2.1 g 2.9 g
Histidine 46.0 mg 69.0 mg
Isoleucine 85.0 mg 197.0 mg
Leucine 126.0 mg 231.0 mg
Lysine 128.0 mg 197.0 mg
Methionine 33.0 mg 32.0 mg
Phenylalanine 93.0 mg 169.0 mg
Threonine 76.0 mg 147.0 mg
Tryptophan 33.0 mg 40.0 mg
Valine 118.0 mg 181.0 mg
Alanine 65.0 mg 166.0 mg
Arginine 97.0 mg 184.0 mg
Aspartic Acid 514.0 mg 295.0 mg
Cystine 27.0 mg 44.0 mg
Glutamic Acid 352.0 mg 374.0 mg
Glycine 62.0 mg 159.0 mg
Proline 76.0 mg 196.0 mg
Serine 91.0 mg 139.0 mg
Tyrosine 78.0 mg 117.0 mg
VitaminsPotatoes, microwaved, cooked in skin, flesh, without saltKale, 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) 1.6 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) 0.6 mg 0.4 mg
MineralsPotatoes, microwaved, cooked in skin, flesh, without saltKale, raw
Calcium 5.0 mg 254.0 mg
Iron 0.4 mg 1.7 mg
Magnesium 25.0 mg 34.0 mg
Phosphorus 109.0 mg 56.0 mg
Potassium 411.0 mg 447.0 mg
Sodium 7.0 mg 53.0 mg
Zinc 0.3 mg 0.4 mg
Copper 0.2 mg 0.3 mg
Manganese 0.2 mg 0.9 mg
Selenium 0.4 mcg 0.9 mcg
SterolsPotatoes, microwaved, cooked in skin, flesh, without saltKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherPotatoes, microwaved, cooked in skin, flesh, without saltKale, raw
Alcohol ~ 0.0 g
Ash 1.0 g 1.5 g

Frequently asked questions

Which has fewer calories, Potatoes, microwaved, cooked in skin, flesh, without salt or Kale, raw?

Kale, raw has fewer calories: 100 kcal for Potatoes, microwaved, cooked in skin, flesh, without salt vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Potatoes, microwaved, cooked in skin, flesh, without salt or Kale, raw?

Kale, raw has more protein: 2.1 g for Potatoes, microwaved, cooked in skin, flesh, without salt vs 2.9 g for Kale, raw per 100 g.

Which has more fiber, Potatoes, microwaved, cooked in skin, flesh, without salt or Kale, raw?

Kale, raw has more fiber: 1.6 g for Potatoes, microwaved, cooked in skin, flesh, without salt vs 4.1 g for Kale, raw per 100 g.

Is Potatoes, microwaved, cooked in skin, flesh, 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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