Kale vs Potato: Nutrition Showdown

Where is more calories, protein, carbs - what is more healthy?

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

Potato vs Kale: Nutrition Comparison

per 100gKalePotato
Calories49 77
Carbohydrates8.75 g17.49 g
Fat0.93 g0.1 g
Dietary fiber3.6 g2.1 g
Protein4.28 g2.05 g
Calcium150 mg12 mg
Iron1.47 mg0.81 mg
Magnessium47 mg23 mg
Phosphorus92 mg57 mg
Potassium491 mg425 mg
Sodium38 mg6 mg
Zink0.56 mg0.3 mg
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 mg15 mg
Vitaminium C120 mg19.7 mg
Vitaminium K704.8 mg2 mg
Beta karoten5927 mg4 mg

Less Calories in Kale

At first glance, you can see that in kale is much less calories than in potato.

Kale has 49 kcal per 100g and potato 77 kcal per 100g so it is pretty easy to calculate that the difference is about 57%.

In kale and in potato most calories came from carbs.

See tables below to compare kale with potato in details.

Kale And Potato Nutrition Difference

  • Calories:
    potato - 57% more than kale
  • Carbohydrates:
    potato - 100% more than kale
  • Fat:
    kale - 830% more than potato
  • Dietary fiber:
    kale - 71% more than potato
  • Protein:
    kale - 109% more than potato

More protein in kale

It is aslo easy to see see that in kale is more protein than in potato.

There is 2.05g per 100g of potato and 4.28g per 100g of kale so using simple math we can see that difference is about 109%.

Less carbohydrates in kale

In kale is less carbohydrates than in potato.

There is 17.49g/100g of carbohydrates in potato and 8.75g/100g in kale so let me do the math for you again - difference is about 100%.

More fat in kale

In kale is more fats than in potato.

The tables above show us that there is 0.1g/100g of fats in potato and 0.93g/100g in kale. In this case difference is about 830%.


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
| ounce | handfull | cup | chopped

Calories source

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


  • Calories77
  • Carbohydrates17.49 g
  • Fat0.1 g
  • Dietary fiber2.1 g
  • Protein2.05 g
Potato calories per:
| ounce | single piece | cup | sliced

Calories source

  • 88% CARBS
  • 10% PROTEIN
  • 1% FAT

Vitamins: potato vs kale

  • Vitaminium B1 (Thiamine):
    kale - 36% more than potato
  • Vitaminium B2 (riboflavin):
    kale - 306% more than potato
  • Vitaminium B3 (Niacin):
    potato - 6% more than kale
  • Vitaminium B5:
    potato - 207% more than kale
  • Vitaminium B6:
    potato - 10% more than kale
  • Vitaminium B9 (Folic acid):
    kale - 840% more than potato
  • Vitaminium C:
    kale - 509% more than potato
  • Vitaminium K:
    kale - 35140% more than potato
  • Beta karoten:
    kale - 148075% more than potato

Minerals: kale vs potato

  • Calcium:
    kale - 1150% more than potato
  • Iron:
    kale - 81% more than potato
  • Magnessium:
    kale - 104% more than potato
  • Phosphorus:
    kale - 61% more than potato
  • Potassium:
    kale - 16% more than potato
  • Sodium:
    kale - 533% more than potato
  • Zink:
    kale - 87% more than potato
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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