Kale vs. Sweet potato leaves — In-Depth Nutrition Comparison
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How are kale and sweet potato leaves different?
- Kale is higher in vitamin K, vitamin A, 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 for 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.
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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 CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +288.9% |
| Contains more PotassiumPotassium | +122.8% |
| Contains more PhosphorusPhosphorus | +189.3% |
| Contains less SodiumSodium | -73.9% |
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 CVitamin C | +272.7% |
| Contains more Vitamin AVitamin A | +260.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +170.4% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +194.3% |
| Contains more Vitamin B2Vitamin B2 | +392.9% |
| Contains more Vitamin B3Vitamin B3 | +126% |
| Contains more Vitamin B5Vitamin B5 | +359.2% |
| Contains more Vitamin B6Vitamin B6 | +37.7% |
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:
2.49 g
Fats:
0.51 g
Carbs:
8.82 g
Water:
86.81 g
Other:
1.37 g
| Contains more ProteinProtein | +31.1% |
| Contains more FatsFats | +27.5% |
| Contains more CarbsCarbs | +56.7% |
| Contains more OtherOther | +57.5% |
~equal in
Water
~86.81g
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
0.111 g
Monounsaturated fat:
Mono. Fat
0.02 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains less Sat. FatSaturated fat | -53.2% |
| Contains more Mono. FatMonounsaturated fat | +50% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| 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 | |
|
DV% diff. |
| Vitamin K | 817µg | 302.2µg | 429% |
| Vitamin A | 681µg | 189µg | 55% |
| Vitamin C | 41mg | 11mg | 33% |
| Vitamin B2 | 0.07mg | 0.345mg | 21% |
| Manganese | 0.416mg | 18% | |
| Copper | 0.156mg | 17% | |
| Fiber | 2g | 5.3g | 13% |
| Magnesium | 18mg | 70mg | 12% |
| Vitamin B1 | 0.053mg | 0.156mg | 9% |
| Phosphorus | 28mg | 81mg | 8% |
| Potassium | 228mg | 508mg | 8% |
| Vitamin E | 0.85mg | 6% | |
| Vitamin B5 | 0.049mg | 0.225mg | 4% |
| Vitamin B6 | 0.138mg | 0.19mg | 4% |
| Vitamin B3 | 0.5mg | 1.13mg | 4% |
| Folate | 13µg | 3% | |
| Zinc | 0.24mg | 2% | |
| Protein | 1.9g | 2.49g | 1% |
| Calories | 28kcal | 42kcal | 1% |
| Sodium | 23mg | 6mg | 1% |
| Iron | 0.9mg | 0.97mg | 1% |
| Calcium | 72mg | 78mg | 1% |
| Carbs | 5.63g | 8.82g | 1% |
| Fats | 0.4g | 0.51g | 0% |
| Net carbs | 3.63g | 3.52g | N/A |
| Sugar | 1.25g | N/A | |
| Selenium | 0.9µg | 0.9µg | 0% |
| Choline | 0.4mg | 0% | |
| Saturated fat | 0.052g | 0.111g | 0% |
| Monounsaturated fat | 0.03g | 0.02g | 0% |
| Polyunsaturated fat | 0.193g | 0.228g | 0% |
| Tryptophan | 0.023mg | 0.035mg | 0% |
| Threonine | 0.085mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.133mg | 0% | |
| Lysine | 0.114mg | 0.228mg | 0% |
| Methionine | 0.018mg | 0.086mg | 0% |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
193%
81%
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.