Sweet potato vs. Kale — In-Depth Nutrition Comparison
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Important differences between sweet potatoes and kale
- Sweet potatoes have more vitamin A, vitamin B5, vitamin B6, potassium, vitamin B3, and fiber; however, kale has more vitamin K and vitamin C.
- Kale's daily need coverage for vitamin K is 679% more.
- Sweet potatoes have 18 times more vitamin B5 than kale. Sweet potatoes have 0.884mg of vitamin B5, while kale has 0.049mg.
The food varieties used in the comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Kale, cooked, boiled, drained, without salt.
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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 MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +108.3% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +92.9% |
| Contains more ManganeseManganese | +19.5% |
| Contains more CalciumCalcium | +89.5% |
| Contains more IronIron | +30.4% |
| Contains less SodiumSodium | -36.1% |
| Contains more SeleniumSelenium | +350% |
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 AVitamin A | +41.1% |
| Contains more Vitamin B1Vitamin B1 | +101.9% |
| Contains more Vitamin B2Vitamin B2 | +51.4% |
| Contains more Vitamin B3Vitamin B3 | +197.4% |
| Contains more Vitamin B5Vitamin B5 | +1704.1% |
| Contains more Vitamin B6Vitamin B6 | +107.2% |
| Contains more CholineCholine | +3175% |
| Contains more Vitamin CVitamin C | +109.2% |
| Contains more Vitamin EVitamin E | +19.7% |
| Contains more Vitamin KVitamin K | +35421.7% |
| Contains more FolateFolate | +116.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.3µg | 817µg | 679% |
| Vitamin A | 961µg | 681µg | 31% |
| Vitamin C | 19.6mg | 41mg | 24% |
| Vitamin B5 | 0.884mg | 0.049mg | 17% |
| Vitamin B6 | 0.286mg | 0.138mg | 11% |
| Potassium | 475mg | 228mg | 7% |
| Vitamin B3 | 1.487mg | 0.5mg | 6% |
| Vitamin B1 | 0.107mg | 0.053mg | 5% |
| Carbs | 20.71g | 5.63g | 5% |
| Fiber | 3.3g | 2g | 5% |
| Phosphorus | 54mg | 28mg | 4% |
| Manganese | 0.497mg | 0.416mg | 4% |
| Vitamin B2 | 0.106mg | 0.07mg | 3% |
| Calories | 90kcal | 28kcal | 3% |
| Starch | 7.05g | 3% | |
| Iron | 0.69mg | 0.9mg | 3% |
| Calcium | 38mg | 72mg | 3% |
| Folate | 6µg | 13µg | 2% |
| Magnesium | 27mg | 18mg | 2% |
| Choline | 13.1mg | 0.4mg | 2% |
| Selenium | 0.2µg | 0.9µg | 1% |
| Sodium | 36mg | 23mg | 1% |
| Zinc | 0.32mg | 0.24mg | 1% |
| Polyunsaturated fat | 0.092g | 0.193g | 1% |
| Copper | 0.161mg | 0.156mg | 1% |
| Vitamin E | 0.71mg | 0.85mg | 1% |
| Fructose | 0.5g | 1% | |
| Protein | 2.01g | 1.9g | 0% |
| Fats | 0.15g | 0.4g | 0% |
| Net carbs | 17.41g | 3.63g | N/A |
| Sugar | 6.48g | 1.25g | N/A |
| Saturated fat | 0.052g | 0.052g | 0% |
| Monounsaturated fat | 0.002g | 0.03g | 0% |
| Tryptophan | 0.04mg | 0.023mg | 0% |
| Threonine | 0.107mg | 0.085mg | 0% |
| Isoleucine | 0.07mg | 0.114mg | 0% |
| Leucine | 0.118mg | 0.133mg | 0% |
| Lysine | 0.084mg | 0.114mg | 0% |
| Methionine | 0.037mg | 0.018mg | 0% |
| Phenylalanine | 0.114mg | 0.097mg | 0% |
| Valine | 0.11mg | 0.104mg | 0% |
| Histidine | 0.039mg | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
| Contains more CarbsCarbs | +267.9% |
| Contains more OtherOther | +55.2% |
| Contains more FatsFats | +166.7% |
| Contains more WaterWater | +20.3% |
~equal in
Protein
~1.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
| Contains more Mono. FatMonounsaturated fat | +1400% |
| Contains more Poly. FatPolyunsaturated fat | +109.8% |
~equal in
Saturated fat
~0.052g
