Yam, raw vs Kale, raw
Nutrition comparison per 100 g.
Yam, raw
118 kcal
Kale, raw
35 kcal
Calories
118 kcal
35 kcal
Protein
1.5 g
2.9 g
Carbs
27.9 g
4.4 g
Fiber
4.1 g
4.1 g
Sugars
0.5 g
0.8 g
Fat
0.2 g
1.5 g
Sodium
9 mg
53 mg
Key takeaways
- Kale, raw has 70% fewer calories (35 kcal vs 118 kcal).
- Kale, raw has more protein (2.9 g vs 1.5 g).
- Kale, raw has more carbs (4.4 g vs 27.9 g).
- Yam, raw has more sugars (0.5 g vs 0.8 g).
- Yam, raw has more fat (0.2 g vs 1.5 g).
| Macronutrients | Yam, raw | Kale, raw |
|---|---|---|
| Calories | 118 kcal | 35 kcal |
| Protein | 1.5 g | 2.9 g |
| Total Fat | 0.2 g | 1.5 g |
| Total Carbohydrate | 27.9 g | 4.4 g |
| Dietary Fiber | 4.1 g | 4.1 g |
| Total Sugars | 0.5 g | 0.8 g |
| Water | 69.6 g | 89.6 g |
| Carbohydrates | Yam, raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 27.9 g | 4.4 g |
| Dietary Fiber | 4.1 g | 4.1 g |
| Total Sugars | 0.5 g | 0.8 g |
| Fats & Fatty Acids | Yam, raw | Kale, raw |
|---|---|---|
| Total Fat | 0.2 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 | 12.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 64.0 mg | 138.0 mg |
| Protein & Amino Acids | Yam, raw | Kale, raw |
|---|---|---|
| Protein | 1.5 g | 2.9 g |
| Histidine | 34.0 mg | 69.0 mg |
| Isoleucine | 52.0 mg | 197.0 mg |
| Leucine | 96.0 mg | 231.0 mg |
| Lysine | 59.0 mg | 197.0 mg |
| Methionine | 21.0 mg | 32.0 mg |
| Phenylalanine | 71.0 mg | 169.0 mg |
| Threonine | 54.0 mg | 147.0 mg |
| Tryptophan | 12.0 mg | 40.0 mg |
| Valine | 62.0 mg | 181.0 mg |
| Alanine | 63.0 mg | 166.0 mg |
| Arginine | 127.0 mg | 184.0 mg |
| Aspartic Acid | 155.0 mg | 295.0 mg |
| Cystine | 19.0 mg | 44.0 mg |
| Glutamic Acid | 181.0 mg | 374.0 mg |
| Glycine | 53.0 mg | 159.0 mg |
| Proline | 54.0 mg | 196.0 mg |
| Serine | 81.0 mg | 139.0 mg |
| Tyrosine | 40.0 mg | 117.0 mg |
| Vitamins | Yam, raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 7.0 mcg | 769.0 mcg |
| Vitamin C | 17.1 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.4 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 | 0.3 mg | 0.3 mg |
| Folate (B9) | 23.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.4 mg |
| Choline | 16.5 mg | ~ |
| Minerals | Yam, raw | Kale, raw |
|---|---|---|
| Calcium | 17.0 mg | 254.0 mg |
| Iron | 0.5 mg | 1.7 mg |
| Magnesium | 21.0 mg | 34.0 mg |
| Phosphorus | 55.0 mg | 56.0 mg |
| Potassium | 816.0 mg | 447.0 mg |
| Sodium | 9.0 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 |
| Sterols | Yam, raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 10.0 mg | ~ |
| Other | Yam, raw | Kale, 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, raw or Kale, raw?
Kale, raw has fewer calories: 118 kcal for Yam, raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Yam, raw or Kale, raw?
Kale, raw has more protein: 1.5 g for Yam, raw vs 2.9 g for Kale, raw per 100 g.
Is Yam, raw 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.