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Sweet potato, frozen, cooked, baked, with salt vs Kale, raw

Nutrition comparison per 100 g.

Sweet potato, frozen, cooked, baked, with salt 100 kcal Kale, raw 35 kcal
Calories
100 kcal 35 kcal
Protein
1.7 g 2.9 g
Carbs
23.4 g 4.4 g
Fiber
1.8 g 4.1 g
Sugars
~ 0.8 g
Fat
0.1 g 1.5 g
Sodium
244 mg 53 mg

Key takeaways

  • Kale, raw has 65% fewer calories (35 kcal vs 100 kcal).
  • Kale, raw has more protein (2.9 g vs 1.7 g).
  • Kale, raw has more carbs (4.4 g vs 23.4 g).
  • Kale, raw has more fiber (4.1 g vs 1.8 g).
  • Sweet potato, frozen, cooked, baked, with salt has more fat (0.1 g vs 1.5 g).
MacronutrientsSweet potato, frozen, cooked, baked, with saltKale, raw
Calories 100 kcal 35 kcal
Protein 1.7 g 2.9 g
Total Fat 0.1 g 1.5 g
Total Carbohydrate 23.4 g 4.4 g
Dietary Fiber 1.8 g 4.1 g
Total Sugars ~ 0.8 g
Water 73.7 g 89.6 g
CarbohydratesSweet potato, frozen, cooked, baked, with saltKale, raw
Total Carbohydrate 23.4 g 4.4 g
Dietary Fiber 1.8 g 4.1 g
Total Sugars ~ 0.8 g
Fats & Fatty AcidsSweet potato, frozen, cooked, baked, 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 8.0 mg 180.0 mg
Omega-6 Fatty Acids 45.0 mg 138.0 mg
Protein & Amino AcidsSweet potato, frozen, cooked, baked, with saltKale, raw
Protein 1.7 g 2.9 g
Histidine 32.0 mg 69.0 mg
Isoleucine 86.0 mg 197.0 mg
Leucine 126.0 mg 231.0 mg
Lysine 84.0 mg 197.0 mg
Methionine 42.0 mg 32.0 mg
Phenylalanine 103.0 mg 169.0 mg
Threonine 85.0 mg 147.0 mg
Tryptophan 21.0 mg 40.0 mg
Valine 112.0 mg 181.0 mg
Alanine 94.0 mg 166.0 mg
Arginine 80.0 mg 184.0 mg
Aspartic Acid 293.0 mg 295.0 mg
Cystine 14.0 mg 44.0 mg
Glutamic Acid 168.0 mg 374.0 mg
Glycine 78.0 mg 159.0 mg
Proline 75.0 mg 196.0 mg
Serine 89.0 mg 139.0 mg
Tyrosine 70.0 mg 117.0 mg
VitaminsSweet potato, frozen, cooked, baked, with saltKale, raw
Vitamin A (RAE) 821.0 mcg 769.0 mcg
Vitamin C 9.1 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E ~ 0.7 mg
Vitamin K ~ 817.0 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.1 mg 0.3 mg
Niacin (B3) 0.6 mg 1.2 mg
Vitamin B6 0.2 mg 0.3 mg
Folate (B9) 22.0 mcg 62.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.6 mg 0.4 mg
MineralsSweet potato, frozen, cooked, baked, with saltKale, raw
Calcium 35.0 mg 254.0 mg
Iron 0.5 mg 1.7 mg
Magnesium 21.0 mg 34.0 mg
Phosphorus 44.0 mg 56.0 mg
Potassium 377.0 mg 447.0 mg
Sodium 244.0 mg 53.0 mg
Zinc 0.3 mg 0.4 mg
Copper 0.2 mg 0.3 mg
Manganese 0.7 mg 0.9 mg
Selenium 0.6 mcg 0.9 mcg
SterolsSweet potato, frozen, cooked, baked, with saltKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherSweet potato, frozen, cooked, baked, with saltKale, raw
Alcohol ~ 0.0 g
Ash 1.1 g 1.5 g

Frequently asked questions

Which has fewer calories, Sweet potato, frozen, cooked, baked, with salt or Kale, raw?

Kale, raw has fewer calories: 100 kcal for Sweet potato, frozen, cooked, baked, with salt vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Sweet potato, frozen, cooked, baked, with salt or Kale, raw?

Kale, raw has more protein: 1.7 g for Sweet potato, frozen, cooked, baked, with salt vs 2.9 g for Kale, raw per 100 g.

Which has more fiber, Sweet potato, frozen, cooked, baked, with salt or Kale, raw?

Kale, raw has more fiber: 1.8 g for Sweet potato, frozen, cooked, baked, with salt vs 4.1 g for Kale, raw per 100 g.

Is Sweet potato, frozen, cooked, baked, 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.

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