Sweet potato, cooked, baked in skin, without salt vs Kale, raw
Nutrition comparison per 100 g.
Sweet potato, cooked, baked in skin, without salt
90 kcal
Kale, raw
35 kcal
Calories
90 kcal
35 kcal
Protein
2.0 g
2.9 g
Carbs
20.7 g
4.4 g
Fiber
3.3 g
4.1 g
Sugars
6.5 g
0.8 g
Fat
0.2 g
1.5 g
Sodium
36 mg
53 mg
Key takeaways
- Kale, raw has 61% fewer calories (35 kcal vs 90 kcal).
- Kale, raw has more protein (2.9 g vs 2.0 g).
- Kale, raw has more carbs (4.4 g vs 20.7 g).
- Kale, raw has more fiber (4.1 g vs 3.3 g).
- Kale, raw has more sugars (0.8 g vs 6.5 g).
| Macronutrients | Sweet potato, cooked, baked in skin, without salt | Kale, raw |
|---|---|---|
| Calories | 90 kcal | 35 kcal |
| Protein | 2.0 g | 2.9 g |
| Total Fat | 0.2 g | 1.5 g |
| Total Carbohydrate | 20.7 g | 4.4 g |
| Dietary Fiber | 3.3 g | 4.1 g |
| Total Sugars | 6.5 g | 0.8 g |
| Water | 75.8 g | 89.6 g |
| Carbohydrates | Sweet potato, cooked, baked in skin, without salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 20.7 g | 4.4 g |
| Dietary Fiber | 3.3 g | 4.1 g |
| Starch | 7.1 g | ~ |
| Total Sugars | 6.5 g | 0.8 g |
| Fats & Fatty Acids | Sweet potato, cooked, baked in skin, 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 | 4.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 60.0 mg | 138.0 mg |
| Protein & Amino Acids | Sweet potato, cooked, baked in skin, without salt | Kale, raw |
|---|---|---|
| Protein | 2.0 g | 2.9 g |
| Histidine | 39.0 mg | 69.0 mg |
| Isoleucine | 70.0 mg | 197.0 mg |
| Leucine | 118.0 mg | 231.0 mg |
| Lysine | 84.0 mg | 197.0 mg |
| Methionine | 37.0 mg | 32.0 mg |
| Phenylalanine | 114.0 mg | 169.0 mg |
| Threonine | 107.0 mg | 147.0 mg |
| Tryptophan | 40.0 mg | 40.0 mg |
| Valine | 110.0 mg | 181.0 mg |
| Alanine | 99.0 mg | 166.0 mg |
| Arginine | 70.0 mg | 184.0 mg |
| Aspartic Acid | 488.0 mg | 295.0 mg |
| Cystine | 28.0 mg | 44.0 mg |
| Glutamic Acid | 198.0 mg | 374.0 mg |
| Glycine | 81.0 mg | 159.0 mg |
| Proline | 67.0 mg | 196.0 mg |
| Serine | 113.0 mg | 139.0 mg |
| Tyrosine | 44.0 mg | 117.0 mg |
| Vitamins | Sweet potato, cooked, baked in skin, without salt | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 961.0 mcg | 769.0 mcg |
| Vitamin C | 19.6 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.7 mg | 0.7 mg |
| Vitamin K | 2.3 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 1.5 mg | 1.2 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Folate (B9) | 6.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.9 mg | 0.4 mg |
| Choline | 13.1 mg | ~ |
| Betaine | 34.6 mg | ~ |
| Minerals | Sweet potato, cooked, baked in skin, without salt | Kale, raw |
|---|---|---|
| Calcium | 38.0 mg | 254.0 mg |
| Iron | 0.7 mg | 1.7 mg |
| Magnesium | 27.0 mg | 34.0 mg |
| Phosphorus | 54.0 mg | 56.0 mg |
| Potassium | 475.0 mg | 447.0 mg |
| Sodium | 36.0 mg | 53.0 mg |
| Zinc | 0.3 mg | 0.4 mg |
| Copper | 0.2 mg | 0.3 mg |
| Manganese | 0.5 mg | 0.9 mg |
| Selenium | 0.2 mcg | 0.9 mcg |
| Sterols | Sweet potato, cooked, baked in skin, without salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Sweet potato, cooked, baked in skin, without salt | Kale, 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, Sweet potato, cooked, baked in skin, without salt or Kale, raw?
Kale, raw has fewer calories: 90 kcal for Sweet potato, cooked, baked in skin, without salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Sweet potato, cooked, baked in skin, without salt or Kale, raw?
Kale, raw has more protein: 2.0 g for Sweet potato, cooked, baked in skin, without salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Sweet potato, cooked, baked in skin, without salt or Kale, raw?
Kale, raw has more fiber: 3.3 g for Sweet potato, cooked, baked in skin, without salt vs 4.1 g for Kale, raw per 100 g.
Is Sweet potato, cooked, baked in skin, 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.