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  6. Kale vs. Potato

Kale vs. Potato — In-Depth Nutrition Comparison

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How are Kale and Potato different?

  • Kale is richer in Vitamin K, Vitamin A RAE, Vitamin C, Manganese, and Calcium, while Potato is higher in Vitamin B6, Potassium, Vitamin B5, Phosphorus, and Vitamin B3.
  • Kale covers your daily need of Vitamin K 679% more than Potato.
  • Kale contains 681 times more Vitamin A RAE than Potato. Kale contains 681µg of Vitamin A RAE, while Potato contains 1µg.

Kale, cooked, boiled, drained, without salt and Potatoes, baked, flesh and skin, without salt types were used in this article.

Infographic

Kale vs 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.
Kale
Kale
4
:
6
Potato
Potato
Contains more Calcium +380%
Contains more Copper +32.2%
Contains more Manganese +90%
Contains more Selenium +125%
Contains more Iron +20%
Contains more Magnesium +55.6%
Contains more Phosphorus +150%
Contains more Potassium +134.6%
Contains less Sodium -56.5%
Contains more Zinc +50%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +380%
Contains more Copper +32.2%
Contains more Manganese +90%
Contains more Selenium +125%
Contains more Iron +20%
Contains more Magnesium +55.6%
Contains more Phosphorus +150%
Contains more Potassium +134.6%
Contains less Sodium -56.5%
Contains more Zinc +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.
Kale
Kale
5
:
5
Potato
Potato
Contains more Vitamin A +136110%
Contains more Vitamin E +2025%
Contains more Vitamin C +327.1%
Contains more Vitamin B2 +45.8%
Contains more Vitamin K +40750%
Contains more Vitamin B1 +20.8%
Contains more Vitamin B3 +182%
Contains more Vitamin B5 +667.3%
Contains more Vitamin B6 +125.4%
Contains more Folate +115.4%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +136110%
Contains more Vitamin E +2025%
Contains more Vitamin C +327.1%
Contains more Vitamin B2 +45.8%
Contains more Vitamin K +40750%
Contains more Vitamin B1 +20.8%
Contains more Vitamin B3 +182%
Contains more Vitamin B5 +667.3%
Contains more Vitamin B6 +125.4%
Contains more Folate +115.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
:
3
Potato
Potato
Contains more Fats +207.7%
Contains more Water +21.8%
Contains more Protein +31.6%
Contains more Carbs +275.7%
Contains more Other +52.9%
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Fats +207.7%
Contains more Water +21.8%
Contains more Protein +31.6%
Contains more Carbs +275.7%
Contains more Other +52.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +238.6%
Contains less Saturated Fat -34.6%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +238.6%
Contains less Saturated Fat -34.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kale Potato Opinion
Net carbs 3.63g 18.95g Potato
Protein 1.9g 2.5g Potato
Fats 0.4g 0.13g Kale
Carbs 5.63g 21.15g Potato
Calories 28kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.25g 1.18g Potato
Fiber 2g 2.2g Potato
Calcium 72mg 15mg Kale
Iron 0.9mg 1.08mg Potato
Magnesium 18mg 28mg Potato
Phosphorus 28mg 70mg Potato
Potassium 228mg 535mg Potato
Sodium 23mg 10mg Potato
Zinc 0.24mg 0.36mg Potato
Copper 0.156mg 0.118mg Kale
Manganese 0.416mg 0.219mg Kale
Selenium 0.9µg 0.4µg Kale
Vitamin A 13621IU 10IU Kale
Vitamin A RAE 681µg 1µg Kale
Vitamin E 0.85mg 0.04mg Kale
Vitamin C 41mg 9.6mg Kale
Vitamin B1 0.053mg 0.064mg Potato
Vitamin B2 0.07mg 0.048mg Kale
Vitamin B3 0.5mg 1.41mg Potato
Vitamin B5 0.049mg 0.376mg Potato
Vitamin B6 0.138mg 0.311mg Potato
Folate 13µg 28µg Potato
Vitamin K 817µg 2µg Kale
Tryptophan 0.023mg 0.025mg Potato
Threonine 0.085mg 0.081mg Kale
Isoleucine 0.114mg 0.08mg Kale
Leucine 0.133mg 0.119mg Kale
Lysine 0.114mg 0.13mg Potato
Methionine 0.018mg 0.038mg Potato
Phenylalanine 0.097mg 0.099mg Potato
Valine 0.104mg 0.125mg Potato
Histidine 0.04mg 0.042mg Potato
Saturated Fat 0.052g 0.034g Potato
Monounsaturated Fat 0.03g 0.003g Kale
Polyunsaturated fat 0.193g 0.057g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
258%
Kale
17%
Potato
Minerals Daily Need Coverage Score
22%
Kale
22%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 86)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.