Potatoes, raw, skin vs Kale, raw
Nutrition comparison per 100 g.
Potatoes, raw, skin
58 kcal
Kale, raw
35 kcal
Calories
58 kcal
35 kcal
Protein
2.6 g
2.9 g
Carbs
12.4 g
4.4 g
Fiber
2.5 g
4.1 g
Sugars
~
0.8 g
Fat
0.1 g
1.5 g
Sodium
10 mg
53 mg
Key takeaways
- Kale, raw has 39% fewer calories (35 kcal vs 58 kcal).
- Kale, raw has more protein (2.9 g vs 2.6 g).
- Kale, raw has more carbs (4.4 g vs 12.4 g).
- Kale, raw has more fiber (4.1 g vs 2.5 g).
- Potatoes, raw, skin has more fat (0.1 g vs 1.5 g).
| Macronutrients | Potatoes, raw, skin | Kale, raw |
|---|---|---|
| Calories | 58 kcal | 35 kcal |
| Protein | 2.6 g | 2.9 g |
| Total Fat | 0.1 g | 1.5 g |
| Total Carbohydrate | 12.4 g | 4.4 g |
| Dietary Fiber | 2.5 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 83.3 g | 89.6 g |
| Carbohydrates | Potatoes, raw, skin | Kale, raw |
|---|---|---|
| Total Carbohydrate | 12.4 g | 4.4 g |
| Dietary Fiber | 2.5 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Potatoes, raw, skin | 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, raw, skin | Kale, raw |
|---|---|---|
| Protein | 2.6 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, raw, skin | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 769.0 mcg |
| Vitamin C | 11.4 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.7 mg |
| Vitamin K | ~ | 817.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.3 mg |
| Niacin (B3) | 1.0 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 17.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.4 mg |
| Minerals | Potatoes, raw, skin | Kale, raw |
|---|---|---|
| Calcium | 30.0 mg | 254.0 mg |
| Iron | 3.2 mg | 1.7 mg |
| Magnesium | 23.0 mg | 34.0 mg |
| Phosphorus | 38.0 mg | 56.0 mg |
| Potassium | 413.0 mg | 447.0 mg |
| Sodium | 10.0 mg | 53.0 mg |
| Zinc | 0.4 mg | 0.4 mg |
| Copper | 0.4 mg | 0.3 mg |
| Manganese | 0.6 mg | 0.9 mg |
| Selenium | 0.3 mcg | 0.9 mcg |
| Sterols | Potatoes, raw, skin | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Potatoes, raw, skin | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 1.6 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Potatoes, raw, skin or Kale, raw?
Kale, raw has fewer calories: 58 kcal for Potatoes, raw, skin vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Potatoes, raw, skin or Kale, raw?
Kale, raw has more protein: 2.6 g for Potatoes, raw, skin vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Potatoes, raw, skin or Kale, raw?
Kale, raw has more fiber: 2.5 g for Potatoes, raw, skin vs 4.1 g for Kale, raw per 100 g.
Is Potatoes, raw, skin 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.