Salsify, cooked, boiled, drained, without salt vs Kale, raw
Nutrition comparison per 100 g.
Salsify, cooked, boiled, drained, without salt
68 kcal
Kale, raw
35 kcal
Calories
68 kcal
35 kcal
Protein
2.7 g
2.9 g
Carbs
15.4 g
4.4 g
Fiber
3.1 g
4.1 g
Sugars
2.9 g
0.8 g
Fat
0.2 g
1.5 g
Sodium
16 mg
53 mg
Key takeaways
- Kale, raw has 48% fewer calories (35 kcal vs 68 kcal).
- Kale, raw has more protein (2.9 g vs 2.7 g).
- Kale, raw has more carbs (4.4 g vs 15.4 g).
- Kale, raw has more fiber (4.1 g vs 3.1 g).
- Kale, raw has more sugars (0.8 g vs 2.9 g).
| Macronutrients | Salsify, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Calories | 68 kcal | 35 kcal |
| Protein | 2.7 g | 2.9 g |
| Total Fat | 0.2 g | 1.5 g |
| Total Carbohydrate | 15.4 g | 4.4 g |
| Dietary Fiber | 3.1 g | 4.1 g |
| Total Sugars | 2.9 g | 0.8 g |
| Water | 81.0 g | 89.6 g |
| Carbohydrates | Salsify, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 15.4 g | 4.4 g |
| Dietary Fiber | 3.1 g | 4.1 g |
| Total Sugars | 2.9 g | 0.8 g |
| Fats & Fatty Acids | Salsify, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Total Fat | 0.2 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 | 11.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 64.0 mg | 138.0 mg |
| Protein & Amino Acids | Salsify, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Protein | 2.7 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 | Salsify, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 769.0 mcg |
| Vitamin C | 4.6 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.2 mg | 0.7 mg |
| Vitamin K | 0.3 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.3 mg |
| Niacin (B3) | 0.4 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 15.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.4 mg |
| Choline | 25.9 mg | ~ |
| Minerals | Salsify, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Calcium | 47.0 mg | 254.0 mg |
| Iron | 0.6 mg | 1.7 mg |
| Magnesium | 18.0 mg | 34.0 mg |
| Phosphorus | 56.0 mg | 56.0 mg |
| Potassium | 283.0 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 | 0.2 mg | 0.9 mg |
| Selenium | 0.6 mcg | 0.9 mcg |
| Sterols | Salsify, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Salsify, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.7 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Salsify, cooked, boiled, drained, without salt or Kale, raw?
Kale, raw has fewer calories: 68 kcal for Salsify, cooked, boiled, drained, without salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Salsify, cooked, boiled, drained, without salt or Kale, raw?
Kale, raw has more protein: 2.7 g for Salsify, cooked, boiled, drained, without salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Salsify, cooked, boiled, drained, without salt or Kale, raw?
Kale, raw has more fiber: 3.1 g for Salsify, cooked, boiled, drained, without salt vs 4.1 g for Kale, raw per 100 g.
Is Salsify, cooked, boiled, drained, without salt 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.