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Potatoes, Russet, flesh and skin, baked vs Kale, raw

Nutrition comparison per 100 g.

Potatoes, Russet, flesh and skin, baked 97 kcal Kale, raw 35 kcal
Calories
97 kcal 35 kcal
Protein
2.6 g 2.9 g
Carbs
21.4 g 4.4 g
Fiber
2.3 g 4.1 g
Sugars
1.1 g 0.8 g
Fat
0.1 g 1.5 g
Sodium
14 mg 53 mg

Key takeaways

  • Kale, raw has 64% fewer calories (35 kcal vs 97 kcal).
  • Kale, raw has more protein (2.9 g vs 2.6 g).
  • Kale, raw has more carbs (4.4 g vs 21.4 g).
  • Kale, raw has more fiber (4.1 g vs 2.3 g).
  • Kale, raw has more sugars (0.8 g vs 1.1 g).
MacronutrientsPotatoes, Russet, flesh and skin, bakedKale, raw
Calories 97 kcal 35 kcal
Protein 2.6 g 2.9 g
Total Fat 0.1 g 1.5 g
Total Carbohydrate 21.4 g 4.4 g
Dietary Fiber 2.3 g 4.1 g
Total Sugars 1.1 g 0.8 g
Water 74.5 g 89.6 g
CarbohydratesPotatoes, Russet, flesh and skin, bakedKale, raw
Total Carbohydrate 21.4 g 4.4 g
Dietary Fiber 2.3 g 4.1 g
Starch 17.5 g ~
Total Sugars 1.1 g 0.8 g
Fats & Fatty AcidsPotatoes, Russet, flesh and skin, bakedKale, 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 13.0 mg 180.0 mg
Omega-6 Fatty Acids 41.0 mg 138.0 mg
Protein & Amino AcidsPotatoes, Russet, flesh and skin, bakedKale, raw
Protein 2.6 g 2.9 g
Histidine 44.0 mg 69.0 mg
Isoleucine 85.0 mg 197.0 mg
Leucine 125.0 mg 231.0 mg
Lysine 137.0 mg 197.0 mg
Methionine 41.0 mg 32.0 mg
Phenylalanine 104.0 mg 169.0 mg
Threonine 86.0 mg 147.0 mg
Tryptophan 27.0 mg 40.0 mg
Valine 131.0 mg 181.0 mg
Alanine 80.0 mg 166.0 mg
Arginine 130.0 mg 184.0 mg
Aspartic Acid 615.0 mg 295.0 mg
Cystine 31.0 mg 44.0 mg
Glutamic Acid 450.0 mg 374.0 mg
Glycine 73.0 mg 159.0 mg
Proline 81.0 mg 196.0 mg
Serine 95.0 mg 139.0 mg
Tyrosine 62.0 mg 117.0 mg
VitaminsPotatoes, Russet, flesh and skin, bakedKale, raw
Vitamin A (RAE) 1.0 mcg 769.0 mcg
Vitamin C 8.3 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.1 mg 0.7 mg
Vitamin K 2.0 mcg 817.0 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.3 mg
Niacin (B3) 1.3 mg 1.2 mg
Vitamin B6 0.4 mg 0.3 mg
Folate (B9) 26.0 mcg 62.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.4 mg 0.4 mg
Choline 15.0 mg ~
Betaine 0.2 mg ~
MineralsPotatoes, Russet, flesh and skin, bakedKale, raw
Calcium 18.0 mg 254.0 mg
Iron 1.1 mg 1.7 mg
Magnesium 30.0 mg 34.0 mg
Phosphorus 71.0 mg 56.0 mg
Potassium 550.0 mg 447.0 mg
Sodium 14.0 mg 53.0 mg
Zinc 0.4 mg 0.4 mg
Copper 0.1 mg 0.3 mg
Manganese 0.2 mg 0.9 mg
Selenium 0.5 mcg 0.9 mcg
Fluoride 45.2 mcg ~
SterolsPotatoes, Russet, flesh and skin, bakedKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherPotatoes, Russet, flesh and skin, bakedKale, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg ~
Theobromine 0.0 mg ~
Ash 1.4 g 1.5 g

Frequently asked questions

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

Kale, raw has fewer calories: 97 kcal for Potatoes, Russet, flesh and skin, baked vs 35 kcal for Kale, raw per 100 g.

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

Kale, raw has more protein: 2.6 g for Potatoes, Russet, flesh and skin, baked vs 2.9 g for Kale, raw per 100 g.

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

Kale, raw has more fiber: 2.3 g for Potatoes, Russet, flesh and skin, baked vs 4.1 g for Kale, raw per 100 g.

Is Potatoes, Russet, flesh and skin, baked 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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