Sweet potato, canned, mashed vs Kale, raw
Nutrition comparison per 100 g.
Sweet potato, canned, mashed
101 kcal
Kale, raw
35 kcal
Calories
101 kcal
35 kcal
Protein
2.0 g
2.9 g
Carbs
23.2 g
4.4 g
Fiber
1.7 g
4.1 g
Sugars
5.5 g
0.8 g
Fat
0.2 g
1.5 g
Sodium
75 mg
53 mg
Key takeaways
- Kale, raw has 65% fewer calories (35 kcal vs 101 kcal).
- Kale, raw has more protein (2.9 g vs 2.0 g).
- Kale, raw has more carbs (4.4 g vs 23.2 g).
- Kale, raw has more fiber (4.1 g vs 1.7 g).
- Kale, raw has more sugars (0.8 g vs 5.5 g).
| Macronutrients | Sweet potato, canned, mashed | Kale, raw |
|---|---|---|
| Calories | 101 kcal | 35 kcal |
| Protein | 2.0 g | 2.9 g |
| Total Fat | 0.2 g | 1.5 g |
| Total Carbohydrate | 23.2 g | 4.4 g |
| Dietary Fiber | 1.7 g | 4.1 g |
| Total Sugars | 5.5 g | 0.8 g |
| Water | 73.9 g | 89.6 g |
| Carbohydrates | Sweet potato, canned, mashed | Kale, raw |
|---|---|---|
| Total Carbohydrate | 23.2 g | 4.4 g |
| Dietary Fiber | 1.7 g | 4.1 g |
| Total Sugars | 5.5 g | 0.8 g |
| Fats & Fatty Acids | Sweet potato, canned, mashed | 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 | 13.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 71.0 mg | 138.0 mg |
| Protein & Amino Acids | Sweet potato, canned, mashed | Kale, raw |
|---|---|---|
| Protein | 2.0 g | 2.9 g |
| Histidine | 37.0 mg | 69.0 mg |
| Isoleucine | 99.0 mg | 197.0 mg |
| Leucine | 145.0 mg | 231.0 mg |
| Lysine | 97.0 mg | 197.0 mg |
| Methionine | 49.0 mg | 32.0 mg |
| Phenylalanine | 119.0 mg | 169.0 mg |
| Threonine | 98.0 mg | 147.0 mg |
| Tryptophan | 24.0 mg | 40.0 mg |
| Valine | 129.0 mg | 181.0 mg |
| Alanine | 108.0 mg | 166.0 mg |
| Arginine | 92.0 mg | 184.0 mg |
| Aspartic Acid | 338.0 mg | 295.0 mg |
| Cystine | 16.0 mg | 44.0 mg |
| Glutamic Acid | 194.0 mg | 374.0 mg |
| Glycine | 89.0 mg | 159.0 mg |
| Proline | 87.0 mg | 196.0 mg |
| Serine | 102.0 mg | 139.0 mg |
| Tyrosine | 81.0 mg | 117.0 mg |
| Vitamins | Sweet potato, canned, mashed | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 435.0 mcg | 769.0 mcg |
| Vitamin C | 5.2 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.1 mg | 0.7 mg |
| Vitamin K | 2.4 mcg | 817.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 1.0 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 11.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.4 mg |
| Minerals | Sweet potato, canned, mashed | Kale, raw |
|---|---|---|
| Calcium | 30.0 mg | 254.0 mg |
| Iron | 1.3 mg | 1.7 mg |
| Magnesium | 24.0 mg | 34.0 mg |
| Phosphorus | 52.0 mg | 56.0 mg |
| Potassium | 210.0 mg | 447.0 mg |
| Sodium | 75.0 mg | 53.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.3 mg | 0.3 mg |
| Manganese | 1.0 mg | 0.9 mg |
| Selenium | 0.8 mcg | 0.9 mcg |
| Sterols | Sweet potato, canned, mashed | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Sweet potato, canned, mashed | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.8 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Sweet potato, canned, mashed or Kale, raw?
Kale, raw has fewer calories: 101 kcal for Sweet potato, canned, mashed vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Sweet potato, canned, mashed or Kale, raw?
Kale, raw has more protein: 2.0 g for Sweet potato, canned, mashed vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Sweet potato, canned, mashed or Kale, raw?
Kale, raw has more fiber: 1.7 g for Sweet potato, canned, mashed vs 4.1 g for Kale, raw per 100 g.
Is Sweet potato, canned, mashed 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.