Sweet potato, canned, vacuum pack vs Kale, raw
Nutrition comparison per 100 g.
Sweet potato, canned, vacuum pack
91 kcal
Kale, raw
35 kcal
Calories
91 kcal
35 kcal
Protein
1.7 g
2.9 g
Carbs
21.1 g
4.4 g
Fiber
1.8 g
4.1 g
Sugars
5.0 g
0.8 g
Fat
0.2 g
1.5 g
Sodium
53 mg
53 mg
Key takeaways
- Kale, raw has 61% fewer calories (35 kcal vs 91 kcal).
- Kale, raw has more protein (2.9 g vs 1.7 g).
- Kale, raw has more carbs (4.4 g vs 21.1 g).
- Kale, raw has more fiber (4.1 g vs 1.8 g).
- Kale, raw has more sugars (0.8 g vs 5.0 g).
| Macronutrients | Sweet potato, canned, vacuum pack | Kale, raw |
|---|---|---|
| Calories | 91 kcal | 35 kcal |
| Protein | 1.7 g | 2.9 g |
| Total Fat | 0.2 g | 1.5 g |
| Total Carbohydrate | 21.1 g | 4.4 g |
| Dietary Fiber | 1.8 g | 4.1 g |
| Total Sugars | 5.0 g | 0.8 g |
| Water | 76.0 g | 89.6 g |
| Carbohydrates | Sweet potato, canned, vacuum pack | Kale, raw |
|---|---|---|
| Total Carbohydrate | 21.1 g | 4.4 g |
| Dietary Fiber | 1.8 g | 4.1 g |
| Total Sugars | 5.0 g | 0.8 g |
| Fats & Fatty Acids | Sweet potato, canned, vacuum pack | 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, vacuum pack | Kale, raw |
|---|---|---|
| Protein | 1.7 g | 2.9 g |
| Histidine | 32.0 mg | 69.0 mg |
| Isoleucine | 57.0 mg | 197.0 mg |
| Leucine | 97.0 mg | 231.0 mg |
| Lysine | 69.0 mg | 197.0 mg |
| Methionine | 30.0 mg | 32.0 mg |
| Phenylalanine | 94.0 mg | 169.0 mg |
| Threonine | 88.0 mg | 147.0 mg |
| Tryptophan | 33.0 mg | 40.0 mg |
| Valine | 90.0 mg | 181.0 mg |
| Alanine | 81.0 mg | 166.0 mg |
| Arginine | 58.0 mg | 184.0 mg |
| Aspartic Acid | 401.0 mg | 295.0 mg |
| Cystine | 23.0 mg | 44.0 mg |
| Glutamic Acid | 162.0 mg | 374.0 mg |
| Glycine | 66.0 mg | 159.0 mg |
| Proline | 55.0 mg | 196.0 mg |
| Serine | 93.0 mg | 139.0 mg |
| Tyrosine | 36.0 mg | 117.0 mg |
| Vitamins | Sweet potato, canned, vacuum pack | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 399.0 mcg | 769.0 mcg |
| Vitamin C | 26.4 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.0 mg | 0.7 mg |
| Vitamin K | 2.2 mcg | 817.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.7 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 17.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.4 mg |
| Choline | 13.0 mg | ~ |
| Minerals | Sweet potato, canned, vacuum pack | Kale, raw |
|---|---|---|
| Calcium | 22.0 mg | 254.0 mg |
| Iron | 0.9 mg | 1.7 mg |
| Magnesium | 22.0 mg | 34.0 mg |
| Phosphorus | 49.0 mg | 56.0 mg |
| Potassium | 312.0 mg | 447.0 mg |
| Sodium | 53.0 mg | 53.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.5 mg | 0.9 mg |
| Selenium | 0.7 mcg | 0.9 mcg |
| Sterols | Sweet potato, canned, vacuum pack | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Sweet potato, canned, vacuum pack | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.0 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Sweet potato, canned, vacuum pack or Kale, raw?
Kale, raw has fewer calories: 91 kcal for Sweet potato, canned, vacuum pack vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Sweet potato, canned, vacuum pack or Kale, raw?
Kale, raw has more protein: 1.7 g for Sweet potato, canned, vacuum pack vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Sweet potato, canned, vacuum pack or Kale, raw?
Kale, raw has more fiber: 1.8 g for Sweet potato, canned, vacuum pack vs 4.1 g for Kale, raw per 100 g.
Is Sweet potato, canned, vacuum pack 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.