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Yam, cooked, boiled, drained, or baked, without salt vs Kale, raw

Nutrition comparison per 100 g.

Yam, cooked, boiled, drained, or baked, without salt 116 kcal Kale, raw 35 kcal
Calories
116 kcal 35 kcal
Protein
1.5 g 2.9 g
Carbs
27.5 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
8 mg 53 mg

Key takeaways

  • Kale, raw has 70% fewer calories (35 kcal vs 116 kcal).
  • Kale, raw has more protein (2.9 g vs 1.5 g).
  • Kale, raw has more carbs (4.4 g vs 27.5 g).
  • Kale, raw has more fiber (4.1 g vs 3.9 g).
  • Yam, cooked, boiled, drained, or baked, without salt has more sugars (0.5 g vs 0.8 g).
MacronutrientsYam, cooked, boiled, drained, or baked, without saltKale, raw
Calories 116 kcal 35 kcal
Protein 1.5 g 2.9 g
Total Fat 0.1 g 1.5 g
Total Carbohydrate 27.5 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, without saltKale, raw
Total Carbohydrate 27.5 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, without 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, without 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, without 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, without 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 8.0 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, without saltKale, raw
Cholesterol 0.0 mg 0.0 mg
OtherYam, cooked, boiled, drained, or baked, without saltKale, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg ~
Theobromine 0.0 mg ~
Ash 0.8 g 1.5 g

Frequently asked questions

Which has fewer calories, Yam, cooked, boiled, drained, or baked, without salt or Kale, raw?

Kale, raw has fewer calories: 116 kcal for Yam, cooked, boiled, drained, or baked, without salt vs 35 kcal for Kale, raw per 100 g.

Which has more protein, Yam, cooked, boiled, drained, or baked, without salt or Kale, raw?

Kale, raw has more protein: 1.5 g for Yam, cooked, boiled, drained, or baked, without salt vs 2.9 g for Kale, raw per 100 g.

Which has more fiber, Yam, cooked, boiled, drained, or baked, without salt or Kale, raw?

Kale, raw has more fiber: 3.9 g for Yam, cooked, boiled, drained, or baked, without salt vs 4.1 g for Kale, raw per 100 g.

Is Yam, cooked, boiled, drained, or baked, without 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, without salt comparisons