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Potatoes, red, flesh and skin, raw vs Kale, raw

Nutrition comparison per 100 g.

Potatoes, red, flesh and skin, raw 70 kcal Kale, raw 35 kcal
Calories
70 kcal 35 kcal
Protein
1.9 g 2.9 g
Carbs
15.9 g 4.4 g
Fiber
1.7 g 4.1 g
Sugars
1.3 g 0.8 g
Fat
0.1 g 1.5 g
Sodium
18 mg 53 mg

Key takeaways

  • Kale, raw has 50% fewer calories (35 kcal vs 70 kcal).
  • Kale, raw has more protein (2.9 g vs 1.9 g).
  • Kale, raw has more carbs (4.4 g vs 15.9 g).
  • Kale, raw has more fiber (4.1 g vs 1.7 g).
  • Kale, raw has more sugars (0.8 g vs 1.3 g).
MacronutrientsPotatoes, red, flesh and skin, rawKale, raw
Calories 70 kcal 35 kcal
Protein 1.9 g 2.9 g
Total Fat 0.1 g 1.5 g
Total Carbohydrate 15.9 g 4.4 g
Dietary Fiber 1.7 g 4.1 g
Total Sugars 1.3 g 0.8 g
Water 81.0 g 89.6 g
CarbohydratesPotatoes, red, flesh and skin, rawKale, raw
Total Carbohydrate 15.9 g 4.4 g
Dietary Fiber 1.7 g 4.1 g
Starch 13.4 g ~
Total Sugars 1.3 g 0.8 g
Fats & Fatty AcidsPotatoes, red, flesh and skin, rawKale, 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 0.1 g 0.3 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 14.0 mg 180.0 mg
Omega-6 Fatty Acids 44.0 mg 138.0 mg
Protein & Amino AcidsPotatoes, red, flesh and skin, rawKale, raw
Protein 1.9 g 2.9 g
Histidine 32.0 mg 69.0 mg
Isoleucine 61.0 mg 197.0 mg
Leucine 90.0 mg 231.0 mg
Lysine 98.0 mg 197.0 mg
Methionine 29.0 mg 32.0 mg
Phenylalanine 75.0 mg 169.0 mg
Threonine 62.0 mg 147.0 mg
Tryptophan 19.0 mg 40.0 mg
Valine 95.0 mg 181.0 mg
Alanine 58.0 mg 166.0 mg
Arginine 93.0 mg 184.0 mg
Aspartic Acid 442.0 mg 295.0 mg
Cystine 22.0 mg 44.0 mg
Glutamic Acid 323.0 mg 374.0 mg
Glycine 52.0 mg 159.0 mg
Proline 58.0 mg 196.0 mg
Serine 69.0 mg 139.0 mg
Tyrosine 44.0 mg 117.0 mg
VitaminsPotatoes, red, flesh and skin, rawKale, raw
Vitamin A (RAE) 0.0 mcg 769.0 mcg
Vitamin C 8.6 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.0 mg 0.7 mg
Vitamin K 2.9 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) 18.0 mcg 62.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.3 mg 0.4 mg
Choline 16.4 mg ~
Betaine 0.2 mg ~
MineralsPotatoes, red, flesh and skin, rawKale, raw
Calcium 10.0 mg 254.0 mg
Iron 0.7 mg 1.7 mg
Magnesium 22.0 mg 34.0 mg
Phosphorus 61.0 mg 56.0 mg
Potassium 455.0 mg 447.0 mg
Sodium 18.0 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 0.5 mcg 0.9 mcg
SterolsPotatoes, red, flesh and skin, rawKale, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols 5.0 mg ~
OtherPotatoes, red, flesh and skin, rawKale, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg ~
Theobromine 0.0 mg ~
Ash 1.1 g 1.5 g

Frequently asked questions

Which has fewer calories, Potatoes, red, flesh and skin, raw or Kale, raw?

Kale, raw has fewer calories: 70 kcal for Potatoes, red, flesh and skin, raw vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Potatoes, red, flesh and skin, raw or Kale, raw?

Kale, raw has more protein: 1.9 g for Potatoes, red, flesh and skin, raw vs 2.9 g for Kale, raw per 100 g.

Which has more fiber, Potatoes, red, flesh and skin, raw or Kale, raw?

Kale, raw has more fiber: 1.7 g for Potatoes, red, flesh and skin, raw vs 4.1 g for Kale, raw per 100 g.

Is Potatoes, red, flesh and skin, raw 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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