Sweet potato leaves, cooked, steamed, without salt vs Kale, raw
Nutrition comparison per 100 g.
Sweet potato leaves, cooked, steamed, without salt
34 kcal
Kale, raw
35 kcal
Calories
34 kcal
35 kcal
Protein
2.3 g
2.9 g
Carbs
7.3 g
4.4 g
Fiber
1.9 g
4.1 g
Sugars
5.4 g
0.8 g
Fat
0.3 g
1.5 g
Sodium
13 mg
53 mg
Key takeaways
- Sweet potato leaves, cooked, steamed, without salt has 4% fewer calories (34 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 2.3 g).
- Kale, raw has more carbs (4.4 g vs 7.3 g).
- Kale, raw has more fiber (4.1 g vs 1.9 g).
- Kale, raw has more sugars (0.8 g vs 5.4 g).
| Macronutrients | Sweet potato leaves, cooked, steamed, without salt | Kale, raw |
|---|---|---|
| Calories | 34 kcal | 35 kcal |
| Protein | 2.3 g | 2.9 g |
| Total Fat | 0.3 g | 1.5 g |
| Total Carbohydrate | 7.3 g | 4.4 g |
| Dietary Fiber | 1.9 g | 4.1 g |
| Total Sugars | 5.4 g | 0.8 g |
| Water | 88.7 g | 89.6 g |
| Carbohydrates | Sweet potato leaves, cooked, steamed, without salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 7.3 g | 4.4 g |
| Dietary Fiber | 1.9 g | 4.1 g |
| Total Sugars | 5.4 g | 0.8 g |
| Fats & Fatty Acids | Sweet potato leaves, cooked, steamed, without salt | Kale, raw |
|---|---|---|
| Total Fat | 0.3 g | 1.5 g |
| Saturated Fat | 0.1 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 | 21.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 113.0 mg | 138.0 mg |
| Protein & Amino Acids | Sweet potato leaves, cooked, steamed, without salt | Kale, raw |
|---|---|---|
| Protein | 2.3 g | 2.9 g |
| Histidine | ~ | 69.0 mg |
| Isoleucine | ~ | 197.0 mg |
| Leucine | ~ | 231.0 mg |
| Lysine | 132.0 mg | 197.0 mg |
| Methionine | 50.0 mg | 32.0 mg |
| Phenylalanine | ~ | 169.0 mg |
| Threonine | ~ | 147.0 mg |
| Tryptophan | 20.0 mg | 40.0 mg |
| Valine | ~ | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | ~ | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | 27.0 mg | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | ~ | 117.0 mg |
| Vitamins | Sweet potato leaves, cooked, steamed, without salt | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 46.0 mcg | 769.0 mcg |
| Vitamin C | 1.5 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.0 mg | 0.7 mg |
| Vitamin K | 108.6 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.3 mg | 0.3 mg |
| Niacin (B3) | 1.0 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 49.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.4 mg |
| Choline | 21.0 mg | ~ |
| Minerals | Sweet potato leaves, cooked, steamed, without salt | Kale, raw |
|---|---|---|
| Calcium | 24.0 mg | 254.0 mg |
| Iron | 0.6 mg | 1.7 mg |
| Magnesium | 61.0 mg | 34.0 mg |
| Phosphorus | 60.0 mg | 56.0 mg |
| Potassium | 477.0 mg | 447.0 mg |
| Sodium | 13.0 mg | 53.0 mg |
| Zinc | 0.3 mg | 0.4 mg |
| Copper | 0.0 mg | 0.3 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 0.9 mcg | 0.9 mcg |
| Sterols | Sweet potato leaves, cooked, steamed, without salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Sweet potato leaves, cooked, steamed, 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 leaves, cooked, steamed, without salt or Kale, raw?
Sweet potato leaves, cooked, steamed, without salt has fewer calories: 34 kcal for Sweet potato leaves, cooked, steamed, without salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Sweet potato leaves, cooked, steamed, without salt or Kale, raw?
Kale, raw has more protein: 2.3 g for Sweet potato leaves, cooked, steamed, without salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Sweet potato leaves, cooked, steamed, without salt or Kale, raw?
Kale, raw has more fiber: 1.9 g for Sweet potato leaves, cooked, steamed, without salt vs 4.1 g for Kale, raw per 100 g.
Is Sweet potato leaves, cooked, steamed, without salt or Kale, raw healthier?
Sweet potato leaves, cooked, steamed, without salt 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.