Sweet potato vs Kale
Nutrition comparison per 100 g serving
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Kale wins in 15 out of 29 nutrient categories
Sweet potato: 11
vs
Kale: 15
(3 ties)
Overview
| Nutrient | Sweet potato | Kale | Winner |
|---|---|---|---|
| Calories | 101 cal | 36 cal | |
| Protein | 2.0 g | 2.9 g | |
| Carbs | 23.2 g | 5.3 g | |
| Fat | 0.2 g | 1.2 g | |
| Fiber | 1.7 g | 2.3 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Sweet potato | Kale | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 0.5 MG | |
| Folate, total | 11 UG | 65 UG | |
| Niacin | 1.0 MG | 0.5 MG | |
| Pantothenic acid | 0.5 MG | 0.2 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.1 MG | |
| Vitamin A, RAE | 435 UG | 146 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 5.2 MG | 17.8 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.1 MG | 1.6 MG | |
| Vitamin K (phylloquinone) | 2.4 UG | 418.5 UG |
Minerals
| Mineral | Sweet potato | Kale | Winner |
|---|---|---|---|
| Calcium, Ca | 30 MG | 150 MG | |
| Copper, Cu | 0.3 MG | 0.1 MG | |
| Iron, Fe | 1.3 MG | 0.8 MG | |
| Magnesium, Mg | 24 MG | 25 MG | |
| Manganese, Mn | 1.0 MG | 0.5 MG | |
| Phosphorus, P | 52 MG | 42 MG | |
| Potassium, K | 210 MG | 144 MG | |
| Selenium, Se | 0.8 UG | 1 UG | |
| Sodium, Na | 75 MG | 16 MG | |
| Zinc, Zn | 0.2 MG | 0.3 MG |