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Yam, cooked, boiled, drained, or baked, with salt vs Kale, raw

Nutrition comparison per 100 g.

Yam, cooked, boiled, drained, or baked, with salt 114 kcal Kale, raw 35 kcal
Calories
114 kcal 35 kcal
Protein
1.5 g 2.9 g
Carbs
27.0 g 4.4 g
Fiber
3.9 g 4.1 g
Sugars
0.5 g 0.8 g
Fat
0.1 g 1.5 g
Sodium
244 mg 53 mg

Key takeaways

  • Kale, raw has 69% fewer calories (35 kcal vs 114 kcal).
  • Kale, raw has more protein (2.9 g vs 1.5 g).
  • Kale, raw has more carbs (4.4 g vs 27.0 g).
  • Kale, raw has more fiber (4.1 g vs 3.9 g).
  • Yam, cooked, boiled, drained, or baked, with salt has more sugars (0.5 g vs 0.8 g).
MacronutrientsYam, cooked, boiled, drained, or baked, with saltKale, raw
Calories 114 kcal 35 kcal
Protein 1.5 g 2.9 g
Total Fat 0.1 g 1.5 g
Total Carbohydrate 27.0 g 4.4 g
Dietary Fiber 3.9 g 4.1 g
Total Sugars 0.5 g 0.8 g
Water 70.1 g 89.6 g
CarbohydratesYam, cooked, boiled, drained, or baked, with saltKale, raw
Total Carbohydrate 27.0 g 4.4 g
Dietary Fiber 3.9 g 4.1 g
Total Sugars 0.5 g 0.8 g
Fats & Fatty AcidsYam, cooked, boiled, drained, or 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 9.0 mg 180.0 mg
Omega-6 Fatty Acids 50.0 mg 138.0 mg
Protein & Amino AcidsYam, cooked, boiled, drained, or baked, with saltKale, raw
Protein 1.5 g 2.9 g
Histidine 33.0 mg 69.0 mg
Isoleucine 50.0 mg 197.0 mg
Leucine 94.0 mg 231.0 mg
Lysine 58.0 mg 197.0 mg
Methionine 20.0 mg 32.0 mg
Phenylalanine 69.0 mg 169.0 mg
Threonine 52.0 mg 147.0 mg
Tryptophan 12.0 mg 40.0 mg
Valine 60.0 mg 181.0 mg
Alanine 61.0 mg 166.0 mg
Arginine 124.0 mg 184.0 mg
Aspartic Acid 151.0 mg 295.0 mg
Cystine 18.0 mg 44.0 mg
Glutamic Acid 176.0 mg 374.0 mg
Glycine 52.0 mg 159.0 mg
Proline 53.0 mg 196.0 mg
Serine 79.0 mg 139.0 mg
Tyrosine 39.0 mg 117.0 mg
VitaminsYam, cooked, boiled, drained, or baked, with saltKale, raw
Vitamin A (RAE) 6.0 mcg 769.0 mcg
Vitamin C 12.1 mg 120.0 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.3 mg 0.7 mg
Vitamin K 2.3 mcg 817.0 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.3 mg
Niacin (B3) 0.6 mg 1.2 mg
Vitamin B6 0.2 mg 0.3 mg
Folate (B9) 16.0 mcg 62.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.3 mg 0.4 mg
Choline 16.2 mg ~
MineralsYam, cooked, boiled, drained, or baked, with saltKale, raw
Calcium 14.0 mg 254.0 mg
Iron 0.5 mg 1.7 mg
Magnesium 18.0 mg 34.0 mg
Phosphorus 49.0 mg 56.0 mg
Potassium 670.0 mg 447.0 mg
Sodium 244.0 mg 53.0 mg
Zinc 0.2 mg 0.4 mg
Copper 0.2 mg 0.3 mg
Manganese 0.4 mg 0.9 mg
Selenium 0.7 mcg 0.9 mcg
SterolsYam, cooked, boiled, drained, or baked, with saltKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherYam, cooked, boiled, drained, or baked, with saltKale, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg ~
Theobromine 0.0 mg ~
Ash 1.3 g 1.5 g

Frequently asked questions

Which has fewer calories, Yam, cooked, boiled, drained, or baked, with salt or Kale, raw?

Kale, raw has fewer calories: 114 kcal for Yam, cooked, boiled, drained, or baked, with salt vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Yam, cooked, boiled, drained, or baked, with salt or Kale, raw?

Kale, raw has more protein: 1.5 g for Yam, cooked, boiled, drained, or baked, with salt vs 2.9 g for Kale, raw per 100 g.

Which has more fiber, Yam, cooked, boiled, drained, or baked, with salt or Kale, raw?

Kale, raw has more fiber: 3.9 g for Yam, cooked, boiled, drained, or baked, with salt vs 4.1 g for Kale, raw per 100 g.

Is Yam, cooked, boiled, drained, or 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.

More Yam, cooked, boiled, drained, or baked, with salt comparisons