Potatoes, microwaved, cooked, in skin, skin with salt vs Kale, raw
Nutrition comparison per 100 g.
Potatoes, microwaved, cooked, in skin, skin with salt
132 kcal
Kale, raw
35 kcal
Calories
132 kcal
35 kcal
Protein
4.4 g
2.9 g
Carbs
29.6 g
4.4 g
Fiber
5.5 g
4.1 g
Sugars
~
0.8 g
Fat
0.1 g
1.5 g
Sodium
252 mg
53 mg
Key takeaways
- Kale, raw has 73% fewer calories (35 kcal vs 132 kcal).
- Potatoes, microwaved, cooked, in skin, skin with salt has more protein (4.4 g vs 2.9 g).
- Kale, raw has more carbs (4.4 g vs 29.6 g).
- Potatoes, microwaved, cooked, in skin, skin with salt has more fiber (5.5 g vs 4.1 g).
- Potatoes, microwaved, cooked, in skin, skin with salt has more fat (0.1 g vs 1.5 g).
| Macronutrients | Potatoes, microwaved, cooked, in skin, skin with salt | Kale, raw |
|---|---|---|
| Calories | 132 kcal | 35 kcal |
| Protein | 4.4 g | 2.9 g |
| Total Fat | 0.1 g | 1.5 g |
| Total Carbohydrate | 29.6 g | 4.4 g |
| Dietary Fiber | 5.5 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 63.5 g | 89.6 g |
| Carbohydrates | Potatoes, microwaved, cooked, in skin, skin with salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 29.6 g | 4.4 g |
| Dietary Fiber | 5.5 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Potatoes, microwaved, cooked, in skin, skin with 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, skin with salt | Kale, raw |
|---|---|---|
| Protein | 4.4 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, microwaved, cooked, in skin, skin with salt | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 769.0 mcg |
| Vitamin C | 15.3 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) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 2.2 mg | 1.2 mg |
| Vitamin B6 | 0.5 mg | 0.3 mg |
| Folate (B9) | 17.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.6 mg | 0.4 mg |
| Minerals | Potatoes, microwaved, cooked, in skin, skin with salt | Kale, raw |
|---|---|---|
| Calcium | 46.0 mg | 254.0 mg |
| Iron | 5.9 mg | 1.7 mg |
| Magnesium | 37.0 mg | 34.0 mg |
| Phosphorus | 82.0 mg | 56.0 mg |
| Potassium | 650.0 mg | 447.0 mg |
| Sodium | 252.0 mg | 53.0 mg |
| Zinc | 0.5 mg | 0.4 mg |
| Copper | 0.9 mg | 0.3 mg |
| Manganese | 1.0 mg | 0.9 mg |
| Selenium | 0.5 mcg | 0.9 mcg |
| Sterols | Potatoes, microwaved, cooked, in skin, skin with salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Potatoes, microwaved, cooked, in skin, skin with salt | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 2.4 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Potatoes, microwaved, cooked, in skin, skin with salt or Kale, raw?
Kale, raw has fewer calories: 132 kcal for Potatoes, microwaved, cooked, in skin, skin with salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Potatoes, microwaved, cooked, in skin, skin with salt or Kale, raw?
Potatoes, microwaved, cooked, in skin, skin with salt has more protein: 4.4 g for Potatoes, microwaved, cooked, in skin, skin with salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Potatoes, microwaved, cooked, in skin, skin with salt or Kale, raw?
Potatoes, microwaved, cooked, in skin, skin with salt has more fiber: 5.5 g for Potatoes, microwaved, cooked, in skin, skin with salt vs 4.1 g for Kale, raw per 100 g.
Is Potatoes, microwaved, cooked, in skin, skin with salt or Kale, raw healthier?
Kale, raw is lower in calories, and Potatoes, microwaved, cooked, in skin, skin with salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.