Kale vs. Sweet potato — In-Depth Nutrition Comparison
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Important differences between kale and sweet potatoes
- Kale has more vitamin K and vitamin C; however, sweet potatoes have more vitamin A, vitamin B5, vitamin B6, potassium, vitamin B3, and fiber.
- Kale's daily need coverage for vitamin K is 679% more.
- Kale has 2 times more vitamin C than sweet potatoes. Kale has 41mg of vitamin C, while sweet potatoes have 19.6mg.
The food varieties used in the comparison are Kale, cooked, boiled, drained, without salt and Sweet potato, cooked, baked in skin, flesh, without salt.
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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.
| Contains more CalciumCalcium | +89.5% |
| Contains more IronIron | +30.4% |
| Contains less SodiumSodium | -36.1% |
| Contains more SeleniumSelenium | +350% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +108.3% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +92.9% |
| Contains more ManganeseManganese | +19.5% |
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.
| Contains more Vitamin CVitamin C | +109.2% |
| Contains more Vitamin EVitamin E | +19.7% |
| Contains more Vitamin KVitamin K | +35421.7% |
| Contains more FolateFolate | +116.7% |
| Contains more Vitamin AVitamin A | +41.1% |
| Contains more Vitamin B1Vitamin B1 | +101.9% |
| Contains more Vitamin B2Vitamin B2 | +51.4% |
| Contains more Vitamin B3Vitamin B3 | +197.4% |
| Contains more Vitamin B5Vitamin B5 | +1704.1% |
| Contains more Vitamin B6Vitamin B6 | +107.2% |
| Contains more CholineCholine | +3175% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 2.3µg | 679% |
| Vitamin A | 681µg | 961µg | 31% |
| Vitamin C | 41mg | 19.6mg | 24% |
| Vitamin B5 | 0.049mg | 0.884mg | 17% |
| Vitamin B6 | 0.138mg | 0.286mg | 11% |
| Potassium | 228mg | 475mg | 7% |
| Vitamin B3 | 0.5mg | 1.487mg | 6% |
| Vitamin B1 | 0.053mg | 0.107mg | 5% |
| Carbs | 5.63g | 20.71g | 5% |
| Fiber | 2g | 3.3g | 5% |
| Phosphorus | 28mg | 54mg | 4% |
| Manganese | 0.416mg | 0.497mg | 4% |
| Vitamin B2 | 0.07mg | 0.106mg | 3% |
| Calories | 28kcal | 90kcal | 3% |
| Starch | 7.05g | 3% | |
| Iron | 0.9mg | 0.69mg | 3% |
| Calcium | 72mg | 38mg | 3% |
| Folate | 13µg | 6µg | 2% |
| Magnesium | 18mg | 27mg | 2% |
| Choline | 0.4mg | 13.1mg | 2% |
| Selenium | 0.9µg | 0.2µg | 1% |
| Sodium | 23mg | 36mg | 1% |
| Zinc | 0.24mg | 0.32mg | 1% |
| Polyunsaturated fat | 0.193g | 0.092g | 1% |
| Copper | 0.156mg | 0.161mg | 1% |
| Vitamin E | 0.85mg | 0.71mg | 1% |
| Fructose | 0.5g | 1% | |
| Protein | 1.9g | 2.01g | 0% |
| Fats | 0.4g | 0.15g | 0% |
| Net carbs | 3.63g | 17.41g | N/A |
| Sugar | 1.25g | 6.48g | N/A |
| Saturated fat | 0.052g | 0.052g | 0% |
| Monounsaturated fat | 0.03g | 0.002g | 0% |
| Tryptophan | 0.023mg | 0.04mg | 0% |
| Threonine | 0.085mg | 0.107mg | 0% |
| Isoleucine | 0.114mg | 0.07mg | 0% |
| Leucine | 0.133mg | 0.118mg | 0% |
| Lysine | 0.114mg | 0.084mg | 0% |
| Methionine | 0.018mg | 0.037mg | 0% |
| Phenylalanine | 0.097mg | 0.114mg | 0% |
| Valine | 0.104mg | 0.11mg | 0% |
| Histidine | 0.04mg | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more FatsFats | +166.7% |
| Contains more WaterWater | +20.3% |
| Contains more CarbsCarbs | +267.9% |
| Contains more OtherOther | +55.2% |
~equal in
Protein
~2.01g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
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 | +1400% |
| Contains more Poly. FatPolyunsaturated fat | +109.8% |
~equal in
Saturated fat
~0.052g
