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  6. Potato flour vs. Kale

Potato flour vs. Kale — In-Depth Nutrition Comparison

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What are the differences between Potato flour and Kale?

  • Potato flour is higher in Vitamin B6, Potassium, Phosphorus, Vitamin B3, Fiber, Vitamin B1, and Magnesium, yet Kale is higher in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Kale's daily need coverage for Vitamin K is 681% more.
  • Potato flour has 7 times more Vitamin B3 than Kale. While Potato flour has 3.507mg of Vitamin B3, Kale has only 0.5mg.

We used Potato flour and Kale, cooked, boiled, drained, without salt types in this article.

Infographic

Potato flour vs Kale 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.
Potato flour
Potato flour
7
:
3
Kale
Kale
Contains more Iron +53.3%
Contains more Magnesium +261.1%
Contains more Phosphorus +500%
Contains more Potassium +339%
Contains more Zinc +125%
Contains more Copper +26.3%
Contains more Selenium +22.2%
Contains more Calcium +10.8%
Contains less Sodium -58.2%
Contains more Manganese +32.9%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Iron +53.3%
Contains more Magnesium +261.1%
Contains more Phosphorus +500%
Contains more Potassium +339%
Contains more Zinc +125%
Contains more Copper +26.3%
Contains more Selenium +22.2%
Contains more Calcium +10.8%
Contains less Sodium -58.2%
Contains more Manganese +32.9%

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.
Potato flour
Potato flour
5
:
5
Kale
Kale
Contains more Vitamin B1 +330.2%
Contains more Vitamin B3 +601.4%
Contains more Vitamin B5 +867.3%
Contains more Vitamin B6 +457.2%
Contains more Folate +92.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +240%
Contains more Vitamin C +978.9%
Contains more Vitamin B2 +37.3%
Contains more Vitamin K +∞%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
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%
Contains more Vitamin B1 +330.2%
Contains more Vitamin B3 +601.4%
Contains more Vitamin B5 +867.3%
Contains more Vitamin B6 +457.2%
Contains more Folate +92.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +240%
Contains more Vitamin C +978.9%
Contains more Vitamin B2 +37.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato flour
Potato flour
3
:
2
Kale
Kale
Contains more Protein +263.2%
Contains more Carbs +1376%
Contains more Other +260.9%
Contains more Fats +17.6%
Contains more Water +1298.8%
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +263.2%
Contains more Carbs +1376%
Contains more Other +260.9%
Contains more Fats +17.6%
Contains more Water +1298.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato flour
Potato flour
0
:
3
Kale
Kale
Contains less Saturated Fat -42.2%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +28.7%
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -42.2%
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +28.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato flour Kale Opinion
Net carbs 77.2g 3.63g Potato flour
Protein 6.9g 1.9g Potato flour
Fats 0.34g 0.4g Kale
Carbs 83.1g 5.63g Potato flour
Calories 357kcal 28kcal Potato flour
Sugar 3.52g 1.25g Kale
Fiber 5.9g 2g Potato flour
Calcium 65mg 72mg Kale
Iron 1.38mg 0.9mg Potato flour
Magnesium 65mg 18mg Potato flour
Phosphorus 168mg 28mg Potato flour
Potassium 1001mg 228mg Potato flour
Sodium 55mg 23mg Kale
Zinc 0.54mg 0.24mg Potato flour
Copper 0.197mg 0.156mg Potato flour
Manganese 0.313mg 0.416mg Kale
Selenium 1.1µg 0.9µg Potato flour
Vitamin A 0IU 13621IU Kale
Vitamin A RAE 0µg 681µg Kale
Vitamin E 0.25mg 0.85mg Kale
Vitamin C 3.8mg 41mg Kale
Vitamin B1 0.228mg 0.053mg Potato flour
Vitamin B2 0.051mg 0.07mg Kale
Vitamin B3 3.507mg 0.5mg Potato flour
Vitamin B5 0.474mg 0.049mg Potato flour
Vitamin B6 0.769mg 0.138mg Potato flour
Folate 25µg 13µg Potato flour
Vitamin K 0µg 817µg Kale
Tryptophan 0.115mg 0.023mg Potato flour
Threonine 0.28mg 0.085mg Potato flour
Isoleucine 0.299mg 0.114mg Potato flour
Leucine 0.425mg 0.133mg Potato flour
Lysine 0.413mg 0.114mg Potato flour
Methionine 0.107mg 0.018mg Potato flour
Phenylalanine 0.316mg 0.097mg Potato flour
Valine 0.356mg 0.104mg Potato flour
Histidine 0.166mg 0.04mg Potato flour
Saturated Fat 0.09g 0.052g Kale
Monounsaturated Fat 0.008g 0.03g Kale
Polyunsaturated fat 0.15g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato flour Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
31%
Potato flour
258%
Kale
Minerals Daily Need Coverage Score
41%
Potato flour
22%
Kale

Comparison summary

Which food is richer in minerals?
Potato flour
Potato flour is relatively richer in minerals
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 2.27g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.038g)
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 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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.