Kale vs Potato: Nutrition & Calories Compare


Kale vs Potato
Nutrition Facts
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Kale vs Potato 100g Compare
per 100g | Kale | Potato |
---|---|---|
Calories | 49 | 77 |
Carbohydrates | 8.75 g | 17.49 g |
Fat | 0.93 g | 0.09 g |
Dietary fiber | 3.6 g | 2.1 g |
Protein | 4.28 g | 2.05 g |
Calcium | 150 mg | 12 mg |
Iron | 1.47 mg | 0.81 mg |
Magnessium | 47 mg | 23 mg |
Potassium | 491 mg | 425 mg |
Sodium | 38 mg | 6 mg |
Vitaminium A | 9990 µg | 2 µg |
Vitaminium B1 (Thiamine) | 0.11 mg | 0.081 mg |
Vitaminium B2 (riboflavin) | 0.13 mg | 0.032 mg |
Vitaminium B3 (Niacin) | 1 mg | 1.061 mg |
Vitaminium B5 | 0.091 mg | 0.279 mg |
Vitaminium B6 | 0.271 mg | 0.298 mg |
Vitaminium B9 (Folic acid) | 141 mg | 0.015 mg |
Vitaminium C | 120 mg | 19.7 mg |
Vitaminium K | 704.8 µg | 0.002 µg |
Beta karoten | 5927 mg | 4 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
49kcalCalories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
Potato 100g
77kcalCalories source
- 89% CARBS
- 10% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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