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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, and vitamin C.
  • Daily need coverage for vitamin K for 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Kale
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +288.9%
Contains more PotassiumPotassium +122.8%
Contains more PhosphorusPhosphorus +189.3%
Contains less SodiumSodium -73.9%
~equal in Calcium ~72mg
~equal in Iron ~0.9mg
~equal in Selenium ~0.9µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 63% 0% 0% 39% 80% 21% 14% 44% 0% 756% 0% 0%
Kale
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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%
Contains more Vitamin CVitamin C +272.7%
Contains more Vitamin AVitamin A +260.3%
Contains more Vitamin KVitamin K +170.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato leaves Kale DV% diff.
Vitamin K 302.2µg 817µg 429%
Vitamin A 189µg 681µg 55%
Vitamin C 11mg 41mg 33%
Vitamin B2 0.345mg 0.07mg 21%
Manganese 0.416mg 18%
Copper 0.156mg 17%
Fiber 5.3g 2g 13%
Magnesium 70mg 18mg 12%
Vitamin B1 0.156mg 0.053mg 9%
Phosphorus 81mg 28mg 8%
Potassium 508mg 228mg 8%
Vitamin E 0.85mg 6%
Vitamin B5 0.225mg 0.049mg 4%
Vitamin B6 0.19mg 0.138mg 4%
Vitamin B3 1.13mg 0.5mg 4%
Folate 13µg 3%
Zinc 0.24mg 2%
Protein 2.49g 1.9g 1%
Calories 42kcal 28kcal 1%
Sodium 6mg 23mg 1%
Iron 0.97mg 0.9mg 1%
Calcium 78mg 72mg 1%
Carbs 8.82g 5.63g 1%
Fats 0.51g 0.4g 0%
Net carbs 3.52g 3.63g N/A
Sugar 1.25g N/A
Selenium 0.9µg 0.9µg 0%
Choline 0.4mg 0%
Saturated fat 0.111g 0.052g 0%
Monounsaturated fat 0.02g 0.03g 0%
Polyunsaturated fat 0.228g 0.193g 0%
Tryptophan 0.035mg 0.023mg 0%
Threonine 0.085mg 0%
Isoleucine 0.114mg 0%
Leucine 0.133mg 0%
Lysine 0.228mg 0.114mg 0%
Methionine 0.086mg 0.018mg 0%
Phenylalanine 0.097mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Kale
1
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 ProteinProtein +31.1%
Contains more FatsFats +27.5%
Contains more CarbsCarbs +56.7%
Contains more OtherOther +57.5%
~equal in Water ~91.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 6% 64%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Poly. FatPolyunsaturated fat +18.1%
Contains less Sat. FatSaturated fat -53.2%
Contains more Mono. FatMonounsaturated fat +50%

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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.