Sweet potato, cooked, boiled, without skin vs Kale, raw
Nutrition comparison per 100 g.
Sweet potato, cooked, boiled, without skin
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
27 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).
| Macronutrients | Sweet potato, cooked, boiled, without skin | Kale, 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 |
| Carbohydrates | Sweet potato, cooked, boiled, without skin | Kale, 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 Acids | Sweet potato, cooked, boiled, without skin | Kale, 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 | 61.0 mg | 138.0 mg |
| Protein & Amino Acids | Sweet potato, cooked, boiled, without skin | Kale, raw |
|---|---|---|
| Protein | 1.4 g | 2.9 g |
| Histidine | 27.0 mg | 69.0 mg |
| Isoleucine | 48.0 mg | 197.0 mg |
| Leucine | 81.0 mg | 231.0 mg |
| Lysine | 58.0 mg | 197.0 mg |
| Methionine | 25.0 mg | 32.0 mg |
| Phenylalanine | 78.0 mg | 169.0 mg |
| Threonine | 73.0 mg | 147.0 mg |
| Tryptophan | 28.0 mg | 40.0 mg |
| Valine | 75.0 mg | 181.0 mg |
| Alanine | 67.0 mg | 166.0 mg |
| Arginine | 48.0 mg | 184.0 mg |
| Aspartic Acid | 335.0 mg | 295.0 mg |
| Cystine | 19.0 mg | 44.0 mg |
| Glutamic Acid | 135.0 mg | 374.0 mg |
| Glycine | 55.0 mg | 159.0 mg |
| Proline | 46.0 mg | 196.0 mg |
| Serine | 77.0 mg | 139.0 mg |
| Tyrosine | 30.0 mg | 117.0 mg |
| Vitamins | Sweet potato, cooked, boiled, without skin | Kale, 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 | ~ |
| Minerals | Sweet potato, cooked, boiled, without skin | Kale, 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 | 27.0 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 |
| Sterols | Sweet potato, cooked, boiled, without skin | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Sweet potato, cooked, boiled, without skin | Kale, 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 or Kale, raw?
Kale, raw has fewer calories: 76 kcal for Sweet potato, cooked, boiled, without skin vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Sweet potato, cooked, boiled, without skin or Kale, raw?
Kale, raw has more protein: 1.4 g for Sweet potato, cooked, boiled, without skin vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Sweet potato, cooked, boiled, without skin or Kale, raw?
Kale, raw has more fiber: 2.5 g for Sweet potato, cooked, boiled, without skin vs 4.1 g for Kale, raw per 100 g.
Is Sweet potato, cooked, boiled, without skin 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.