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  6. Kale raw vs. Sweet potato

Kale raw vs. Sweet potato — In-Depth Nutrition Comparison

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Differences between kale raw and sweet potatoes

  • Kale raw has more vitamin K, copper, vitamin C, folate, calcium, iron, manganese, and vitamin E, while sweet potatoes have more vitamin A and vitamin B5.
  • Kale raw's daily need coverage for vitamin K is 585% higher.
  • Sweet potatoes contain 24 times less folate than kale raw. Kale raw contains 141µg of folate, while sweet potatoes contain 6µg.

The food types used in this comparison are Kale, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Kale raw vs Sweet potato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 45% 43% 55% 500% 15% 39% 5% 86% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more MagnesiumMagnesium +74.1%
Contains more CalciumCalcium +294.7%
Contains more IronIron +113%
Contains more CopperCopper +831.1%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +70.4%
Contains more ManganeseManganese +32.6%
Contains more SeleniumSelenium +350%
~equal in Potassium ~475mg
~equal in Sodium ~36mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 400% 167% 31% 0% 28% 30% 19% 5.5% 63% 0% 1762% 106% 0.44%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin CVitamin C +512.2%
Contains more Vitamin EVitamin E +116.9%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin KVitamin K +30543.5%
Contains more FolateFolate +2250%
Contains more Vitamin AVitamin A +92.2%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin B5Vitamin B5 +871.4%
Contains more CholineCholine +1537.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin B6 ~0.286mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale raw Sweet potato DV% diff.
Vitamin K 704.8µg 2.3µg 585%
Copper 1.499mg 0.161mg 149%
Vitamin C 120mg 19.6mg 112%
Vitamin A 500µg 961µg 51%
Folate 141µg 6µg 34%
Vitamin B5 0.091mg 0.884mg 16%
Calcium 150mg 38mg 11%
Iron 1.47mg 0.69mg 10%
Manganese 0.659mg 0.497mg 7%
Vitamin E 1.54mg 0.71mg 6%
Protein 4.28g 2.01g 5%
Magnesium 47mg 27mg 5%
Phosphorus 92mg 54mg 5%
Carbs 8.75g 20.71g 4%
Vitamin B3 1mg 1.487mg 3%
Starch 7.05g 3%
Calories 49kcal 90kcal 2%
Zinc 0.56mg 0.32mg 2%
Vitamin B2 0.13mg 0.106mg 2%
Choline 0.8mg 13.1mg 2%
Polyunsaturated fat 0.338g 0.092g 2%
Vitamin B6 0.271mg 0.286mg 1%
Fructose 0.5g 1%
Selenium 0.9µg 0.2µg 1%
Fats 0.93g 0.15g 1%
Fiber 3.6g 3.3g 1%
Net carbs 5.15g 17.41g N/A
Potassium 491mg 475mg 0%
Sugar 2.26g 6.48g N/A
Sodium 38mg 36mg 0%
Vitamin B1 0.11mg 0.107mg 0%
Saturated fat 0.091g 0.052g 0%
Monounsaturated fat 0.052g 0.002g 0%
Tryptophan 0.04mg 0%
Threonine 0.107mg 0%
Isoleucine 0.07mg 0%
Leucine 0.118mg 0%
Lysine 0.084mg 0%
Methionine 0.037mg 0%
Phenylalanine 0.114mg 0%
Valine 0.11mg 0%
Histidine 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more ProteinProtein +112.9%
Contains more FatsFats +520%
Contains more OtherOther +48.1%
Contains more CarbsCarbs +136.7%
~equal in Water ~75.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.338 g
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +2500%
Contains more Poly. FatPolyunsaturated fat +267.4%
Contains less Sat. FatSaturated fat -42.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kale raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.