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  6. Kale vs. Potato flour

Kale vs. Potato flour — In-Depth Nutrition Comparison

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What are the differences between Kale and Potato flour?

  • Kale is higher in Vitamin K, Vitamin A RAE, and Vitamin C, yet Potato flour is higher in Vitamin B6, Potassium, Phosphorus, Vitamin B3, Fiber, Vitamin B1, and Magnesium.
  • Kale's daily need coverage for Vitamin K is 681% more.

We used Kale, cooked, boiled, drained, without salt and Potato flour types in this article.

Infographic

Kale vs Potato flour 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
3
:
7
Potato flour
Potato flour
Contains more Calcium +10.8%
Contains less Sodium -58.2%
Contains more Manganese +32.9%
Contains more Iron +53.3%
Contains more Magnesium +261.1%
Contains more Phosphorus +500%
Contains more Potassium +339%
Contains more Zinc +125%
Contains more Copper +26.3%
Contains more Selenium +22.2%
Equal in Calcium - 65
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Contains more Calcium +10.8%
Contains less Sodium -58.2%
Contains more Manganese +32.9%
Contains more Iron +53.3%
Contains more Magnesium +261.1%
Contains more Phosphorus +500%
Contains more Potassium +339%
Contains more Zinc +125%
Contains more Copper +26.3%
Contains more Selenium +22.2%
Equal in Calcium - 65

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 flour
Potato flour
Contains more Vitamin A +∞%
Contains more Vitamin E +240%
Contains more Vitamin C +978.9%
Contains more Vitamin B2 +37.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +330.2%
Contains more Vitamin B3 +601.4%
Contains more Vitamin B5 +867.3%
Contains more Vitamin B6 +457.2%
Contains more Folate +92.3%
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 flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +240%
Contains more Vitamin C +978.9%
Contains more Vitamin B2 +37.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +330.2%
Contains more Vitamin B3 +601.4%
Contains more Vitamin B5 +867.3%
Contains more Vitamin B6 +457.2%
Contains more Folate +92.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
:
3
Potato flour
Potato flour
Contains more Fats +17.6%
Contains more Water +1298.8%
Contains more Protein +263.2%
Contains more Carbs +1376%
Contains more Other +260.9%
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 flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Fats +17.6%
Contains more Water +1298.8%
Contains more Protein +263.2%
Contains more Carbs +1376%
Contains more Other +260.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
3
:
0
Potato flour
Potato flour
Contains less Saturated Fat -42.2%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +28.7%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains less Saturated Fat -42.2%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +28.7%

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 flour
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kale Potato flour Opinion
Net carbs 3.63g 77.2g Potato flour
Protein 1.9g 6.9g Potato flour
Fats 0.4g 0.34g Kale
Carbs 5.63g 83.1g Potato flour
Calories 28kcal 357kcal Potato flour
Sugar 1.25g 3.52g Kale
Fiber 2g 5.9g Potato flour
Calcium 72mg 65mg Kale
Iron 0.9mg 1.38mg Potato flour
Magnesium 18mg 65mg Potato flour
Phosphorus 28mg 168mg Potato flour
Potassium 228mg 1001mg Potato flour
Sodium 23mg 55mg Kale
Zinc 0.24mg 0.54mg Potato flour
Copper 0.156mg 0.197mg Potato flour
Manganese 0.416mg 0.313mg Kale
Selenium 0.9µg 1.1µg Potato flour
Vitamin A 13621IU 0IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg 0.25mg Kale
Vitamin C 41mg 3.8mg Kale
Vitamin B1 0.053mg 0.228mg Potato flour
Vitamin B2 0.07mg 0.051mg Kale
Vitamin B3 0.5mg 3.507mg Potato flour
Vitamin B5 0.049mg 0.474mg Potato flour
Vitamin B6 0.138mg 0.769mg Potato flour
Folate 13µg 25µg Potato flour
Vitamin K 817µg 0µg Kale
Tryptophan 0.023mg 0.115mg Potato flour
Threonine 0.085mg 0.28mg Potato flour
Isoleucine 0.114mg 0.299mg Potato flour
Leucine 0.133mg 0.425mg Potato flour
Lysine 0.114mg 0.413mg Potato flour
Methionine 0.018mg 0.107mg Potato flour
Phenylalanine 0.097mg 0.316mg Potato flour
Valine 0.104mg 0.356mg Potato flour
Histidine 0.04mg 0.166mg Potato flour
Saturated Fat 0.052g 0.09g Kale
Monounsaturated Fat 0.03g 0.008g Kale
Polyunsaturated fat 0.193g 0.15g Kale

Which food is preferable for your diet?

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

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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
31%
Potato flour
Minerals Daily Need Coverage Score
22%
Kale
41%
Potato flour

Comparison summary

Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 2.27g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.038g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.