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  6. Kale vs. Red potato

Kale vs. Red potato — In-Depth Nutrition Comparison

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Important differences between Kale and Red potato

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Manganese, and Calcium, however, Red potato has more Potassium, Vitamin B3, Phosphorus, Vitamin B5, and Vitamin B6.
  • Kale's daily need coverage for Vitamin K is 678% more.
  • Kale has 681 times more Vitamin A RAE than Red potato. Kale has 681µg of Vitamin A RAE, while Red potato has 1µg.

The food varieties used in the comparison are Kale, cooked, boiled, drained, without salt and Potatoes, red, flesh and skin, baked.

Infographic

Kale vs Red 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
Red potato
Red potato
Contains more Calcium +700%
Contains more Iron +28.6%
Contains more Manganese +140.5%
Contains more Magnesium +55.6%
Contains more Phosphorus +157.1%
Contains more Potassium +139%
Contains less Sodium -47.8%
Contains more Zinc +66.7%
Contains more Copper +11.5%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +700%
Contains more Iron +28.6%
Contains more Manganese +140.5%
Contains more Magnesium +55.6%
Contains more Phosphorus +157.1%
Contains more Potassium +139%
Contains less Sodium -47.8%
Contains more Zinc +66.7%
Contains more Copper +11.5%

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
Red potato
Red potato
Contains more Vitamin A +136110%
Contains more Vitamin E +962.5%
Contains more Vitamin C +225.4%
Contains more Vitamin B2 +40%
Contains more Vitamin K +29078.6%
Contains more Vitamin B1 +35.8%
Contains more Vitamin B3 +219%
Contains more Vitamin B5 +595.9%
Contains more Vitamin B6 +53.6%
Contains more Folate +107.7%
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%
Red 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% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +136110%
Contains more Vitamin E +962.5%
Contains more Vitamin C +225.4%
Contains more Vitamin B2 +40%
Contains more Vitamin K +29078.6%
Contains more Vitamin B1 +35.8%
Contains more Vitamin B3 +219%
Contains more Vitamin B5 +595.9%
Contains more Vitamin B6 +53.6%
Contains more Folate +107.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
:
3
Red potato
Red potato
Contains more Fats +166.7%
Contains more Water +19%
Contains more Protein +21.1%
Contains more Carbs +248%
Contains more Other +48.3%
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Fats +166.7%
Contains more Water +19%
Contains more Protein +21.1%
Contains more Carbs +248%
Contains more Other +48.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +1400%
Contains more Polyunsaturated fat +348.8%
Contains less Saturated Fat -50%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +1400%
Contains more Polyunsaturated fat +348.8%
Contains less Saturated Fat -50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Red potato Opinion
Net carbs 3.63g 17.79g Red potato
Protein 1.9g 2.3g Red potato
Fats 0.4g 0.15g Kale
Carbs 5.63g 19.59g Red potato
Calories 28kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.25g 1.43g Kale
Fiber 2g 1.8g Kale
Calcium 72mg 9mg Kale
Iron 0.9mg 0.7mg Kale
Magnesium 18mg 28mg Red potato
Phosphorus 28mg 72mg Red potato
Potassium 228mg 545mg Red potato
Sodium 23mg 12mg Red potato
Zinc 0.24mg 0.4mg Red potato
Copper 0.156mg 0.174mg Red potato
Manganese 0.416mg 0.173mg Kale
Selenium 0.9µg Kale
Vitamin A 13621IU 10IU Kale
Vitamin A RAE 681µg 1µg Kale
Vitamin E 0.85mg 0.08mg Kale
Vitamin C 41mg 12.6mg Kale
Vitamin B1 0.053mg 0.072mg Red potato
Vitamin B2 0.07mg 0.05mg Kale
Vitamin B3 0.5mg 1.595mg Red potato
Vitamin B5 0.049mg 0.341mg Red potato
Vitamin B6 0.138mg 0.212mg Red potato
Folate 13µg 27µg Red potato
Vitamin K 817µg 2.8µg Kale
Tryptophan 0.023mg 0.023mg
Threonine 0.085mg 0.075mg Kale
Isoleucine 0.114mg 0.074mg Kale
Leucine 0.133mg 0.109mg Kale
Lysine 0.114mg 0.12mg Red potato
Methionine 0.018mg 0.035mg Red potato
Phenylalanine 0.097mg 0.091mg Kale
Valine 0.104mg 0.115mg Red potato
Histidine 0.04mg 0.039mg Kale
Saturated Fat 0.052g 0.026g Red potato
Monounsaturated Fat 0.03g 0.002g Kale
Polyunsaturated fat 0.193g 0.043g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Red 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%
Red potato
Minerals Daily Need Coverage Score
22%
Kale
22%
Red potato

Comparison summary

Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.026g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.18g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 89)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.