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Sweet potato, cooked, boiled, without skin, with salt vs Kale, raw

Nutrition comparison per 100 g.

Sweet potato, cooked, boiled, without skin, with salt 76 kcal Kale, raw 35 kcal
Calories
76 kcal 35 kcal
Protein
1.4 g 2.9 g
Carbs
17.7 g 4.4 g
Fiber
2.5 g 4.1 g
Sugars
5.7 g 0.8 g
Fat
0.1 g 1.5 g
Sodium
263 mg 53 mg

Key takeaways

  • Kale, raw has 54% fewer calories (35 kcal vs 76 kcal).
  • Kale, raw has more protein (2.9 g vs 1.4 g).
  • Kale, raw has more carbs (4.4 g vs 17.7 g).
  • Kale, raw has more fiber (4.1 g vs 2.5 g).
  • Kale, raw has more sugars (0.8 g vs 5.7 g).
MacronutrientsSweet potato, cooked, boiled, without skin, with saltKale, raw
Calories 76 kcal 35 kcal
Protein 1.4 g 2.9 g
Total Fat 0.1 g 1.5 g
Total Carbohydrate 17.7 g 4.4 g
Dietary Fiber 2.5 g 4.1 g
Total Sugars 5.7 g 0.8 g
Water 80.1 g 89.6 g
CarbohydratesSweet potato, cooked, boiled, without skin, with saltKale, raw
Total Carbohydrate 17.7 g 4.4 g
Dietary Fiber 2.5 g 4.1 g
Starch 5.2 g ~
Total Sugars 5.7 g 0.8 g
Fats & Fatty AcidsSweet potato, cooked, boiled, without skin, with saltKale, 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 0.1 g 0.3 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 0.0 mg 180.0 mg
Omega-6 Fatty Acids 80.0 mg 138.0 mg
Protein & Amino AcidsSweet potato, cooked, boiled, without skin, with saltKale, raw
Protein 1.4 g 2.9 g
Histidine 31.0 mg 69.0 mg
Isoleucine 82.0 mg 197.0 mg
Leucine 121.0 mg 231.0 mg
Lysine 81.0 mg 197.0 mg
Methionine 41.0 mg 32.0 mg
Phenylalanine 99.0 mg 169.0 mg
Threonine 82.0 mg 147.0 mg
Tryptophan 20.0 mg 40.0 mg
Valine 108.0 mg 181.0 mg
Alanine 90.0 mg 166.0 mg
Arginine 77.0 mg 184.0 mg
Aspartic Acid 282.0 mg 295.0 mg
Cystine 13.0 mg 44.0 mg
Glutamic Acid 161.0 mg 374.0 mg
Glycine 74.0 mg 159.0 mg
Proline 72.0 mg 196.0 mg
Serine 85.0 mg 139.0 mg
Tyrosine 68.0 mg 117.0 mg
VitaminsSweet potato, cooked, boiled, without skin, with saltKale, raw
Vitamin A (RAE) 787.0 mcg 769.0 mcg
Vitamin C 12.8 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.9 mg 0.7 mg
Vitamin K 2.1 mcg 817.0 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.3 mg
Niacin (B3) 0.5 mg 1.2 mg
Vitamin B6 0.2 mg 0.3 mg
Folate (B9) 6.0 mcg 62.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.6 mg 0.4 mg
Choline 10.8 mg ~
MineralsSweet potato, cooked, boiled, without skin, with saltKale, raw
Calcium 27.0 mg 254.0 mg
Iron 0.7 mg 1.7 mg
Magnesium 18.0 mg 34.0 mg
Phosphorus 32.0 mg 56.0 mg
Potassium 230.0 mg 447.0 mg
Sodium 263.0 mg 53.0 mg
Zinc 0.2 mg 0.4 mg
Copper 0.1 mg 0.3 mg
Manganese 0.3 mg 0.9 mg
Selenium 0.2 mcg 0.9 mcg
SterolsSweet potato, cooked, boiled, without skin, with saltKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherSweet potato, cooked, boiled, without skin, with saltKale, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg ~
Theobromine 0.0 mg ~
Ash 0.6 g 1.5 g

Frequently asked questions

Which has fewer calories, Sweet potato, cooked, boiled, without skin, with salt or Kale, raw?

Kale, raw has fewer calories: 76 kcal for Sweet potato, cooked, boiled, without skin, with salt vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Sweet potato, cooked, boiled, without skin, with salt or Kale, raw?

Kale, raw has more protein: 1.4 g for Sweet potato, cooked, boiled, without skin, with salt vs 2.9 g for Kale, raw per 100 g.

Which has more fiber, Sweet potato, cooked, boiled, without skin, with salt or Kale, raw?

Kale, raw has more fiber: 2.5 g for Sweet potato, cooked, boiled, without skin, with salt vs 4.1 g for Kale, raw per 100 g.

Is Sweet potato, cooked, boiled, without skin, with 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.

More Sweet potato, cooked, boiled, without skin, with salt comparisons