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

Nutrition comparison per 100 g.

Potatoes, white, flesh and skin, raw 69 kcal Kale, raw 35 kcal
Calories
69 kcal 35 kcal
Protein
1.7 g 2.9 g
Carbs
15.7 g 4.4 g
Fiber
2.4 g 4.1 g
Sugars
1.2 g 0.8 g
Fat
0.1 g 1.5 g
Sodium
16 mg 53 mg

Key takeaways

  • Kale, raw has 49% fewer calories (35 kcal vs 69 kcal).
  • Kale, raw has more protein (2.9 g vs 1.7 g).
  • Kale, raw has more carbs (4.4 g vs 15.7 g).
  • Kale, raw has more fiber (4.1 g vs 2.4 g).
  • Kale, raw has more sugars (0.8 g vs 1.2 g).
MacronutrientsPotatoes, white, flesh and skin, rawKale, raw
Calories 69 kcal 35 kcal
Protein 1.7 g 2.9 g
Total Fat 0.1 g 1.5 g
Total Carbohydrate 15.7 g 4.4 g
Dietary Fiber 2.4 g 4.1 g
Total Sugars 1.2 g 0.8 g
Water 81.6 g 89.6 g
CarbohydratesPotatoes, white, flesh and skin, rawKale, raw
Total Carbohydrate 15.7 g 4.4 g
Dietary Fiber 2.4 g 4.1 g
Starch 13.5 g ~
Total Sugars 1.2 g 0.8 g
Fats & Fatty AcidsPotatoes, white, 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 0.0 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, white, flesh and skin, rawKale, raw
Protein 1.7 g 2.9 g
Histidine 28.0 mg 69.0 mg
Isoleucine 54.0 mg 197.0 mg
Leucine 80.0 mg 231.0 mg
Lysine 87.0 mg 197.0 mg
Methionine 26.0 mg 32.0 mg
Phenylalanine 66.0 mg 169.0 mg
Threonine 55.0 mg 147.0 mg
Tryptophan 17.0 mg 40.0 mg
Valine 84.0 mg 181.0 mg
Alanine 51.0 mg 166.0 mg
Arginine 82.0 mg 184.0 mg
Aspartic Acid 391.0 mg 295.0 mg
Cystine 20.0 mg 44.0 mg
Glutamic Acid 286.0 mg 374.0 mg
Glycine 46.0 mg 159.0 mg
Proline 51.0 mg 196.0 mg
Serine 61.0 mg 139.0 mg
Tyrosine 39.0 mg 117.0 mg
VitaminsPotatoes, white, flesh and skin, rawKale, raw
Vitamin A (RAE) 0.0 mcg 769.0 mcg
Vitamin C 19.7 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.0 mg 0.7 mg
Vitamin K 1.6 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 11.0 mg ~
Betaine 0.2 mg ~
MineralsPotatoes, white, flesh and skin, rawKale, raw
Calcium 9.0 mg 254.0 mg
Iron 0.5 mg 1.7 mg
Magnesium 21.0 mg 34.0 mg
Phosphorus 62.0 mg 56.0 mg
Potassium 407.0 mg 447.0 mg
Sodium 16.0 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 0.3 mcg 0.9 mcg
SterolsPotatoes, white, flesh and skin, rawKale, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols 4.0 mg ~
OtherPotatoes, white, flesh and skin, rawKale, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg ~
Theobromine 0.0 mg ~
Ash 0.9 g 1.5 g

Frequently asked questions

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

Kale, raw has fewer calories: 69 kcal for Potatoes, white, flesh and skin, raw vs 35 kcal for Kale, raw per 100 g.

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

Kale, raw has more protein: 1.7 g for Potatoes, white, flesh and skin, raw vs 2.9 g for Kale, raw per 100 g.

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

Kale, raw has more fiber: 2.4 g for Potatoes, white, flesh and skin, raw vs 4.1 g for Kale, raw per 100 g.

Is Potatoes, white, 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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