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  6. Kale raw vs. Sweet potato

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

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Significant differences between kale raw and sweet potato

  • Kale raw has more vitamin K, copper, vitamin C, folate, manganese, calcium, iron, and vitamin E; however, sweet potato is richer in vitamin A and vitamin B5.
  • Kale raw covers your daily vitamin K needs 586% more than sweet potato.
  • Sweet potato has 50 times less vitamin C than kale raw. Kale raw has 120mg of vitamin C, while sweet potato has 2.4mg.

Specific food types used in this comparison are Kale, raw and Sweet potato, raw, unprepared.

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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +88%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +45.7%
Contains more IronIron +141%
Contains more CopperCopper +892.7%
Contains more ZincZinc +86.7%
Contains more PhosphorusPhosphorus +95.7%
Contains less SodiumSodium -30.9%
Contains more ManganeseManganese +155.4%
Contains more SeleniumSelenium +50%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin EVitamin E +492.3%
Contains more Vitamin B1Vitamin B1 +41%
Contains more Vitamin B2Vitamin B2 +113.1%
Contains more Vitamin B3Vitamin B3 +79.5%
Contains more Vitamin B6Vitamin B6 +29.7%
Contains more Vitamin KVitamin K +39055.6%
Contains more FolateFolate +1181.8%
Contains more Vitamin AVitamin A +41.8%
Contains more Vitamin B5Vitamin B5 +779.1%
Contains more CholineCholine +1437.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale raw Sweet potato DV% diff.
Vitamin K 704.8µg 1.8µg 586%
Copper 1.499mg 0.151mg 150%
Vitamin C 120mg 2.4mg 131%
Folate 141µg 11µg 33%
Vitamin A 500µg 709µg 23%
Manganese 0.659mg 0.258mg 17%
Vitamin B5 0.091mg 0.8mg 14%
Calcium 150mg 30mg 12%
Iron 1.47mg 0.61mg 11%
Vitamin E 1.54mg 0.26mg 9%
Phosphorus 92mg 47mg 6%
Starch 12.65g 5%
Protein 4.28g 1.57g 5%
Vitamin B6 0.271mg 0.209mg 5%
Vitamin B2 0.13mg 0.061mg 5%
Potassium 491mg 337mg 5%
Magnesium 47mg 25mg 5%
Carbs 8.75g 20.12g 4%
Vitamin B3 1mg 0.557mg 3%
Vitamin B1 0.11mg 0.078mg 3%
Choline 0.8mg 12.3mg 2%
Polyunsaturated fat 0.338g 0.014g 2%
Calories 49kcal 86kcal 2%
Zinc 0.56mg 0.3mg 2%
Fiber 3.6g 3g 2%
Selenium 0.9µg 0.6µg 1%
Fats 0.93g 0.05g 1%
Sodium 38mg 55mg 1%
Fructose 0.7g 1%
Net carbs 5.15g 17.12g N/A
Sugar 2.26g 4.18g N/A
Saturated fat 0.091g 0.018g 0%
Monounsaturated fat 0.052g 0.001g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +172.6%
Contains more FatsFats +1760%
Contains more OtherOther +104.1%
Contains more CarbsCarbs +129.9%
~equal in Water ~77.28g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +5100%
Contains more Poly. FatPolyunsaturated fat +2314.3%
Contains less Sat. FatSaturated fat -80.2%

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/168482/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.