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  6. Sweet potato leaves vs. Kale

Sweet potato leaves vs. Kale — In-Depth Nutrition Comparison

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How are Sweet potato leaves and Kale different?

  • Sweet potato leaves are higher in Vitamin B2, Fiber, Magnesium, Vitamin B1, Potassium, and Phosphorus, however, Kale is richer in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Daily need coverage for Vitamin K from Kale is 429% higher.
  • Sweet potato leaves contain 5 times more Vitamin B2 than Kale. While Sweet potato leaves contain 0.345mg of Vitamin B2, Kale contains only 0.07mg.

Sweet potato leaves, raw and Kale, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Sweet potato leaves 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.
Sweet potato leaves
Sweet potato leaves
6
:
3
Kale
Kale
Contains more Magnesium +288.9%
Contains more Phosphorus +189.3%
Contains more Potassium +122.8%
Contains less Sodium -73.9%
Equal in Calcium - 72
Equal in Iron - 0.9
Equal in Selenium - 0.9
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Magnesium +288.9%
Contains more Phosphorus +189.3%
Contains more Potassium +122.8%
Contains less Sodium -73.9%
Equal in Calcium - 72
Equal in Iron - 0.9
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.
Sweet potato leaves
Sweet potato leaves
5
:
5
Kale
Kale
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%
Sweet potato leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
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 +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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
4
:
1
Kale
Kale
Contains more Protein +31.1%
Contains more Fats +27.5%
Contains more Carbs +56.7%
Contains more Other +57.5%
Equal in Water - 91.2
Sweet potato leaves
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 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 +31.1%
Contains more Fats +27.5%
Contains more Carbs +56.7%
Contains more Other +57.5%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato leaves
Sweet potato leaves
1
:
2
Kale
Kale
Contains more Polyunsaturated fat +18.1%
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +50%
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Polyunsaturated fat +18.1%
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +50%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato leaves Kale
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato leaves Kale Opinion
Net carbs 3.52g 3.63g Kale
Protein 2.49g 1.9g Sweet potato leaves
Fats 0.51g 0.4g Sweet potato leaves
Carbs 8.82g 5.63g Sweet potato leaves
Calories 42kcal 28kcal Sweet potato leaves
Sugar 1.25g Sweet potato leaves
Fiber 5.3g 2g Sweet potato leaves
Calcium 78mg 72mg Sweet potato leaves
Iron 0.97mg 0.9mg Sweet potato leaves
Magnesium 70mg 18mg Sweet potato leaves
Phosphorus 81mg 28mg Sweet potato leaves
Potassium 508mg 228mg Sweet potato leaves
Sodium 6mg 23mg Sweet potato leaves
Zinc 0.24mg Kale
Copper 0.156mg Kale
Manganese 0.416mg Kale
Selenium 0.9µg 0.9µg
Vitamin A 3778IU 13621IU Kale
Vitamin A RAE 189µg 681µg Kale
Vitamin E 0.85mg Kale
Vitamin C 11mg 41mg Kale
Vitamin B1 0.156mg 0.053mg Sweet potato leaves
Vitamin B2 0.345mg 0.07mg Sweet potato leaves
Vitamin B3 1.13mg 0.5mg Sweet potato leaves
Vitamin B5 0.225mg 0.049mg Sweet potato leaves
Vitamin B6 0.19mg 0.138mg Sweet potato leaves
Folate 13µg Kale
Vitamin K 302.2µg 817µg Kale
Tryptophan 0.035mg 0.023mg Sweet potato leaves
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.228mg 0.114mg Sweet potato leaves
Methionine 0.086mg 0.018mg Sweet potato leaves
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.111g 0.052g Kale
Monounsaturated Fat 0.02g 0.03g Kale
Polyunsaturated fat 0.228g 0.193g Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato leaves 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
101%
Sweet potato leaves
258%
Kale
Minerals Daily Need Coverage Score
20%
Sweet potato leaves
22%
Kale

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Kale
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.

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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.