Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sweet potato
  5. Compare
  6. Sweet potato vs. Marrow-stem Kale

Sweet potato vs. Marrow-stem Kale — In-Depth Nutrition Comparison

Compare

How are sweet potato and marrow-stem Kale different?

  • Sweet potato is richer in vitamin A, copper, and vitamin B5, while marrow-stem Kale is higher in vitamin K, vitamin C, folate, calcium, manganese, vitamin E, and vitamin B2.
  • Marrow-stem Kale covers your daily need for vitamin K, 363% more than sweet potato.
  • Sweet potato contains 3 times more copper than marrow-stem Kale. Sweet potato contains 0.151mg of copper, while marrow-stem Kale contains 0.046mg.
  • Sweet potato has a higher glycemic index (70) than marrow-stem Kale (32).

Sweet potato, raw, unprepared and Collards, raw types were used in this article.

Infographic

Sweet potato vs Marrow-stem 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +58.2%
Contains more IronIron +29.8%
Contains more CopperCopper +228.3%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +88%
Contains more CalciumCalcium +673.3%
Contains less SodiumSodium -69.1%
Contains more ManganeseManganese +155%
Contains more SeleniumSelenium +116.7%
~equal in Magnesium ~27mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin AVitamin A +182.5%
Contains more Vitamin B1Vitamin B1 +44.4%
Contains more Vitamin B5Vitamin B5 +199.6%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more Vitamin CVitamin C +1370.8%
Contains more Vitamin EVitamin E +769.2%
Contains more Vitamin B2Vitamin B2 +113.1%
Contains more Vitamin B3Vitamin B3 +33.2%
Contains more Vitamin KVitamin K +24183.3%
Contains more FolateFolate +1072.7%
Contains more CholineCholine +88.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Marrow-stem Kale DV% diff.
Vitamin K 1.8µg 437.1µg 363%
Vitamin A 709µg 251µg 51%
Vitamin C 2.4mg 35.3mg 37%
Folate 11µg 129µg 30%
Calcium 30mg 232mg 20%
Manganese 0.258mg 0.658mg 17%
Vitamin E 0.26mg 2.26mg 13%
Copper 0.151mg 0.046mg 12%
Vitamin B5 0.8mg 0.267mg 11%
Carbs 20.12g 5.42g 5%
Vitamin B2 0.061mg 0.13mg 5%
Starch 12.65g 5%
Potassium 337mg 213mg 4%
Fiber 3g 4g 4%
Protein 1.57g 3.02g 3%
Calories 86kcal 32kcal 3%
Phosphorus 47mg 25mg 3%
Vitamin B6 0.209mg 0.165mg 3%
Choline 12.3mg 23.2mg 2%
Vitamin B1 0.078mg 0.054mg 2%
Sodium 55mg 17mg 2%
Iron 0.61mg 0.47mg 2%
Selenium 0.6µg 1.3µg 1%
Fats 0.05g 0.61g 1%
Polyunsaturated fat 0.014g 0.201g 1%
Fructose 0.7g 1%
Zinc 0.3mg 0.21mg 1%
Vitamin B3 0.557mg 0.742mg 1%
Net carbs 17.12g 1.42g N/A
Magnesium 25mg 27mg 0%
Sugar 4.18g 0.46g N/A
Saturated fat 0.018g 0.055g 0%
Monounsaturated fat 0.001g 0.03g 0%
Tryptophan 0.031mg 0.031mg 0%
Threonine 0.083mg 0.086mg 0%
Isoleucine 0.055mg 0.1mg 0%
Leucine 0.092mg 0.151mg 0%
Lysine 0.066mg 0.117mg 0%
Methionine 0.029mg 0.033mg 0%
Phenylalanine 0.089mg 0.087mg 0%
Valine 0.086mg 0.12mg 0%
Histidine 0.031mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +271.2%
Contains more ProteinProtein +92.4%
Contains more FatsFats +1120%
Contains more WaterWater +16%
Contains more OtherOther +35.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -67.3%
Contains more Mono. FatMonounsaturated fat +2900%
Contains more Poly. FatPolyunsaturated fat +1335.7%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.