Kale vs Potato: Nutrition & Calories Compare



Kale - calories, kcal, weight, nutrition
Kale - calories, kcal, weight, nutrition

Kale vs Potato
Nutrition Facts

Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Potato
Serving size:
  change
one potato (90g)cup, sliced (130g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Kale vs Potato 100g Compare


per 100gKalePotato
Calories49 77
Carbohydrates8.75 g17.49 g
Fat0.93 g0.09 g
Dietary fiber3.6 g2.1 g
Protein4.28 g2.05 g
Calcium150 mg12 mg
Iron1.47 mg0.81 mg
Magnessium47 mg23 mg
Potassium491 mg425 mg
Sodium38 mg6 mg
Vitaminium A9990 µg2 µg
Vitaminium B1 (Thiamine)0.11 mg0.081 mg
Vitaminium B2 (riboflavin)0.13 mg0.032 mg
Vitaminium B3 (Niacin)1 mg1.061 mg
Vitaminium B50.091 mg0.279 mg
Vitaminium B60.271 mg0.298 mg
Vitaminium B9 (Folic acid)141 mg0.015 mg
Vitaminium C120 mg19.7 mg
Vitaminium K704.8 µg0.002 µg
Beta karoten5927 mg4 mg

Exploring the Nutritional Worlds of Kale and Potato

Kale and potatoes have long been staples in diets around the world, but for very different reasons. Kale, a leafy green, is celebrated for its dense nutritional profile and health benefits. On the other hand, potatoes, a root vegetable, are prized for their versatility and ability to provide energy through carbohydrates. Let's dive into an interesting comparison between these two foods, focusing not just on the numbers but on what they mean for your diet.

A Tale of Two Vegetables

Before we get into the nitty-gritty of nutrition, let's appreciate some fascinating facts about kale and potatoes. Kale has been cultivated for over 2,000 years, with its popularity surging in recent years as a superfood. Meanwhile, potatoes were introduced to Europe from the Americas in the second half of the 16th century and have since become a global staple.

Nutritional Overview

When comparing kale vs potato calories, kale comes out as the lower-calorie option with only 49 calories per 100 grams, compared to potatoes which have 77 calories. This makes kale a great choice for those looking to manage their calorie intake.

  • Carbohydrates: Potatoes lead with 17.49g per 100g, whereas kale has 8.75g. This higher carb content makes potatoes a good source of energy.
  • Fiber: Kale provides more dietary fiber with 3.6g, compared to 2.1g in potatoes, aiding in digestion and satiety.
  • Protein: Kale surprisingly contains more protein, with 4.28g, which is beneficial for muscle repair and growth.

Vitamins and Minerals Showdown

The potato vs kale nutrition battle heats up when we look at vitamins and minerals. Kale is a powerhouse, offering significantly higher amounts of vitamins A, C, and K. For instance, kale has a whopping 9990 IU of vitamin A and 120mg of vitamin C per 100 grams, vastly outperforming potatoes in this area. Kale's vitamin K content is also impressive, with 704.8µg, essential for blood clotting and bone health.

When it comes to minerals, kale again leads with higher levels of calcium, iron, magnesium, and potassium. These minerals are crucial for bone health, oxygen transport, energy production, and maintaining blood pressure, respectively.

What About Taste and Usage?

While nutrition is crucial, taste and how these vegetables are used in dishes worldwide cannot be ignored. Potatoes are incredibly versatile, serving as the star in dishes like mashed potatoes, fries, and potato salads. Kale, though not as universally beloved taste-wise, has found its place in salads, smoothies, and as a crispy, baked snack.

Conclusion

In the potato vs kale compare debate, it's clear that both have their unique benefits and drawbacks. Kale offers a more nutrient-dense profile with fewer calories, making it ideal for those focused on health and weight management. Potatoes provide more energy through carbohydrates and have a versatility in cooking that's hard to beat. Ultimately, incorporating both into your diet can provide a well-rounded array of nutrients while satisfying different culinary needs.

Whether you lean towards the leafy greens of kale or the earthy goodness of potatoes, appreciating the nutritional value and diverse uses of each can enrich your diet in flavorful and healthy ways.

Kale 100g

49kcal

Calories source

  • 58% CARBS.
  • 28% PROTEIN
  • 14% FAT

Potato 100g

77kcal

Calories source

  • 89% CARBS
  • 10% PROTEIN
  • 1% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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