Kale vs. Sweet potato leaves — In-Depth Nutrition Comparison
Compare
How are Kale and Sweet potato leaves different?
- Kale is higher in Vitamin K, Vitamin A RAE, and Vitamin C, however, Sweet potato leaves are richer in Vitamin B2, Fiber, Magnesium, Vitamin B1, Potassium, and Phosphorus.
- Daily need coverage for Vitamin K from Kale is 429% higher.
- Kale contains 4 times more Vitamin C than Sweet potato leaves. While Kale contains 41mg of Vitamin C, Sweet potato leaves contain only 11mg.
Kale, cooked, boiled, drained, without salt and Sweet potato leaves, raw are the varieties used in this article.
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.
Contains
more
Magnesium
+288.9%
Contains
more
Phosphorus
+189.3%
Contains
more
Potassium
+122.8%
Contains
less
Sodium
-73.9%
Equal in Calcium - 78
Equal in Iron - 0.97
Equal in Selenium - 0.9
Contains
more
Magnesium
+288.9%
Contains
more
Phosphorus
+189.3%
Contains
more
Potassium
+122.8%
Contains
less
Sodium
-73.9%
Equal in Calcium - 78
Equal in Iron - 0.97
Equal in Selenium - 0.9
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 A
+260.5%
Contains
more
Vitamin C
+272.7%
Contains
more
Vitamin K
+170.4%
Contains
more
Vitamin B1
+194.3%
Contains
more
Vitamin B2
+392.9%
Contains
more
Vitamin B3
+126%
Contains
more
Vitamin B5
+359.2%
Contains
more
Vitamin B6
+37.7%
Contains
more
Vitamin A
+260.5%
Contains
more
Vitamin C
+272.7%
Contains
more
Vitamin K
+170.4%
Contains
more
Vitamin B1
+194.3%
Contains
more
Vitamin B2
+392.9%
Contains
more
Vitamin B3
+126%
Contains
more
Vitamin B5
+359.2%
Contains
more
Vitamin B6
+37.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+31.1%
Contains
more
Fats
+27.5%
Contains
more
Carbs
+56.7%
Contains
more
Other
+57.5%
Equal in Water - 86.81
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
2.49 g
Fats:
0.51 g
Carbs:
8.82 g
Water:
86.81 g
Other:
1.37 g
Contains
more
Protein
+31.1%
Contains
more
Fats
+27.5%
Contains
more
Carbs
+56.7%
Contains
more
Other
+57.5%
Equal in Water - 86.81
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-53.2%
Contains
more
Monounsaturated Fat
+50%
Contains
more
Polyunsaturated fat
+18.1%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.193 g
Saturated Fat:
0.111 g
Monounsaturated Fat:
0.02 g
Polyunsaturated fat:
0.228 g
Contains
less
Saturated Fat
-53.2%
Contains
more
Monounsaturated Fat
+50%
Contains
more
Polyunsaturated fat
+18.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.63g | 3.52g |
|
| Protein | 1.9g | 2.49g |
|
| Fats | 0.4g | 0.51g |
|
| Carbs | 5.63g | 8.82g |
|
| Calories | 28kcal | 42kcal |
|
| Sugar | 1.25g |
|
|
| Fiber | 2g | 5.3g |
|
| Calcium | 72mg | 78mg |
|
| Iron | 0.9mg | 0.97mg |
|
| Magnesium | 18mg | 70mg |
|
| Phosphorus | 28mg | 81mg |
|
| Potassium | 228mg | 508mg |
|
| Sodium | 23mg | 6mg |
|
| Zinc | 0.24mg |
|
|
| Copper | 0.156mg |
|
|
| Manganese | 0.416mg |
|
|
| Selenium | 0.9µg | 0.9µg | |
| Vitamin A | 13621IU | 3778IU |
|
| Vitamin A RAE | 681µg | 189µg |
|
| Vitamin E | 0.85mg |
|
|
| Vitamin C | 41mg | 11mg |
|
| Vitamin B1 | 0.053mg | 0.156mg |
|
| Vitamin B2 | 0.07mg | 0.345mg |
|
| Vitamin B3 | 0.5mg | 1.13mg |
|
| Vitamin B5 | 0.049mg | 0.225mg |
|
| Vitamin B6 | 0.138mg | 0.19mg |
|
| Folate | 13µg |
|
|
| Vitamin K | 817µg | 302.2µg |
|
| Tryptophan | 0.023mg | 0.035mg |
|
| Threonine | 0.085mg |
|
|
| Isoleucine | 0.114mg |
|
|
| Leucine | 0.133mg |
|
|
| Lysine | 0.114mg | 0.228mg |
|
| Methionine | 0.018mg | 0.086mg |
|
| Phenylalanine | 0.097mg |
|
|
| Valine | 0.104mg |
|
|
| Histidine | 0.04mg |
|
|
| Saturated Fat | 0.052g | 0.111g |
|
| Monounsaturated Fat | 0.03g | 0.02g |
|
| Polyunsaturated fat | 0.193g | 0.228g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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%
101%
Minerals Daily Need Coverage Score
22%
20%
Comparison summary
Which food is lower in Sugar?
Sweet potato leaves is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Sweet potato leaves contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.059g)
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 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.