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  6. Sweet potato vs. Kale raw

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

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Differences between sweet potatoes and kale raw

  • Sweet potatoes have more vitamin A and vitamin B5, while kale raw has more vitamin K, copper, vitamin C, folate, calcium, iron, manganese, and vitamin E.
  • Kale raw's daily need coverage for vitamin K is 585% higher.
  • Kale raw contains 10 times less vitamin B5 than sweet potatoes. Sweet potatoes contain 0.884mg of vitamin B5, while kale raw contains 0.091mg.

The food types used in this comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Kale, raw.

Infographic

Sweet potato vs Kale raw 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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 45% 43% 55% 500% 15% 39% 5% 86% 4.9%
Contains more MagnesiumMagnesium +74.1%
Contains more CalciumCalcium +294.7%
Contains more IronIron +113%
Contains more CopperCopper +831.1%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +70.4%
Contains more ManganeseManganese +32.6%
Contains more SeleniumSelenium +350%
~equal in Potassium ~491mg
~equal in Sodium ~38mg

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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
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 400% 167% 31% 0% 28% 30% 19% 5.5% 63% 0% 1762% 106% 0.44%
Contains more Vitamin AVitamin A +92.2%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin B5Vitamin B5 +871.4%
Contains more CholineCholine +1537.5%
Contains more Vitamin CVitamin C +512.2%
Contains more Vitamin EVitamin E +116.9%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin KVitamin K +30543.5%
Contains more FolateFolate +2250%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.11mg
~equal in Vitamin B6 ~0.271mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Kale raw DV% diff.
Vitamin K 2.3µg 704.8µg 585%
Copper 0.161mg 1.499mg 149%
Vitamin C 19.6mg 120mg 112%
Vitamin A 961µg 500µg 51%
Folate 6µg 141µg 34%
Vitamin B5 0.884mg 0.091mg 16%
Calcium 38mg 150mg 11%
Iron 0.69mg 1.47mg 10%
Manganese 0.497mg 0.659mg 7%
Vitamin E 0.71mg 1.54mg 6%
Protein 2.01g 4.28g 5%
Magnesium 27mg 47mg 5%
Phosphorus 54mg 92mg 5%
Carbs 20.71g 8.75g 4%
Vitamin B3 1.487mg 1mg 3%
Starch 7.05g 3%
Calories 90kcal 49kcal 2%
Zinc 0.32mg 0.56mg 2%
Vitamin B2 0.106mg 0.13mg 2%
Choline 13.1mg 0.8mg 2%
Polyunsaturated fat 0.092g 0.338g 2%
Vitamin B6 0.286mg 0.271mg 1%
Fructose 0.5g 1%
Selenium 0.2µg 0.9µg 1%
Fats 0.15g 0.93g 1%
Fiber 3.3g 3.6g 1%
Net carbs 17.41g 5.15g N/A
Potassium 475mg 491mg 0%
Sugar 6.48g 2.26g N/A
Sodium 36mg 38mg 0%
Vitamin B1 0.107mg 0.11mg 0%
Saturated fat 0.052g 0.091g 0%
Monounsaturated fat 0.002g 0.052g 0%
Tryptophan 0.04mg 0%
Threonine 0.107mg 0%
Isoleucine 0.07mg 0%
Leucine 0.118mg 0%
Lysine 0.084mg 0%
Methionine 0.037mg 0%
Phenylalanine 0.114mg 0%
Valine 0.11mg 0%
Histidine 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
Contains more CarbsCarbs +136.7%
Contains more ProteinProtein +112.9%
Contains more FatsFats +520%
Contains more WaterWater +10.9%
Contains more OtherOther +48.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
19% 11% 70%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.338 g
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +2500%
Contains more Poly. FatPolyunsaturated fat +267.4%

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/168483/nutrients
  2. Kale raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/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.