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  6. Kale vs. Sweet potato

Kale vs. Sweet potato — In-Depth Nutrition Comparison

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Important differences between Kale and Sweet potato

  • Kale has more Vitamin K, and Vitamin C, however, Sweet potato has more Vitamin A RAE, 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 potato. Kale has 41mg of Vitamin C, while Sweet potato has 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.

Infographic

Kale 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.
Kale
Kale
4
:
6
Sweet potato
Sweet potato
Contains more Calcium +89.5%
Contains more Iron +30.4%
Contains less Sodium -36.1%
Contains more Selenium +350%
Contains more Magnesium +50%
Contains more Phosphorus +92.9%
Contains more Potassium +108.3%
Contains more Zinc +33.3%
Contains more Manganese +19.5%
Equal in Copper - 0.161
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +89.5%
Contains more Iron +30.4%
Contains less Sodium -36.1%
Contains more Selenium +350%
Contains more Magnesium +50%
Contains more Phosphorus +92.9%
Contains more Potassium +108.3%
Contains more Zinc +33.3%
Contains more Manganese +19.5%
Equal in Copper - 0.161

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
4
:
6
Sweet potato
Sweet potato
Contains more Vitamin E +19.7%
Contains more Vitamin C +109.2%
Contains more Folate +116.7%
Contains more Vitamin K +35421.7%
Contains more Vitamin A +41.1%
Contains more Vitamin B1 +101.9%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +197.4%
Contains more Vitamin B5 +1704.1%
Contains more Vitamin B6 +107.2%
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin E +19.7%
Contains more Vitamin C +109.2%
Contains more Folate +116.7%
Contains more Vitamin K +35421.7%
Contains more Vitamin A +41.1%
Contains more Vitamin B1 +101.9%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +197.4%
Contains more Vitamin B5 +1704.1%
Contains more Vitamin B6 +107.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
:
3
Sweet potato
Sweet potato
Contains more Fats +166.7%
Contains more Water +20.3%
Contains more Carbs +267.9%
Contains more Other +55.2%
Equal in Protein - 2.01
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Fats +166.7%
Contains more Water +20.3%
Contains more Carbs +267.9%
Contains more Other +55.2%
Equal in Protein - 2.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
0
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +1400%
Contains more Polyunsaturated fat +109.8%
Equal in Saturated Fat - 0.052
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +1400%
Contains more Polyunsaturated fat +109.8%
Equal in Saturated Fat - 0.052

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Sweet potato Opinion
Net carbs 3.63g 17.41g Sweet potato
Protein 1.9g 2.01g Sweet potato
Fats 0.4g 0.15g Kale
Carbs 5.63g 20.71g Sweet potato
Calories 28kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 1.25g 6.48g Kale
Fiber 2g 3.3g Sweet potato
Calcium 72mg 38mg Kale
Iron 0.9mg 0.69mg Kale
Magnesium 18mg 27mg Sweet potato
Phosphorus 28mg 54mg Sweet potato
Potassium 228mg 475mg Sweet potato
Sodium 23mg 36mg Kale
Zinc 0.24mg 0.32mg Sweet potato
Copper 0.156mg 0.161mg Sweet potato
Manganese 0.416mg 0.497mg Sweet potato
Selenium 0.9µg 0.2µg Kale
Vitamin A 13621IU 19218IU Sweet potato
Vitamin A RAE 681µg 961µg Sweet potato
Vitamin E 0.85mg 0.71mg Kale
Vitamin C 41mg 19.6mg Kale
Vitamin B1 0.053mg 0.107mg Sweet potato
Vitamin B2 0.07mg 0.106mg Sweet potato
Vitamin B3 0.5mg 1.487mg Sweet potato
Vitamin B5 0.049mg 0.884mg Sweet potato
Vitamin B6 0.138mg 0.286mg Sweet potato
Folate 13µg 6µg Kale
Vitamin K 817µg 2.3µg Kale
Tryptophan 0.023mg 0.04mg Sweet potato
Threonine 0.085mg 0.107mg Sweet potato
Isoleucine 0.114mg 0.07mg Kale
Leucine 0.133mg 0.118mg Kale
Lysine 0.114mg 0.084mg Kale
Methionine 0.018mg 0.037mg Sweet potato
Phenylalanine 0.097mg 0.114mg Sweet potato
Valine 0.104mg 0.11mg Sweet potato
Histidine 0.04mg 0.039mg Kale
Saturated Fat 0.052g 0.052g
Monounsaturated Fat 0.03g 0.002g Kale
Polyunsaturated fat 0.193g 0.092g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Sweet 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
120%
Sweet potato
Minerals Daily Need Coverage Score
22%
Kale
25%
Sweet potato

Comparison summary

Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 5.23g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 70)
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 contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.052 g)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.