Kale vs Sweet Potato: Nutrition, Calories & Protein Compared



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

Kale vs Sweet potato
Nutrition Facts

Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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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.
Sweet Potato
Serving size:
  change
one sweet potato (230g)cup, cubes (150g)cup, mashed (210g)
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 Sweet Potato 100g Compare


per 100gKaleSweet potato
Calories49 86
Carbohydrates8.75 g20.12 g
Fat0.93 g0.05 g
Dietary fiber3.6 g3 g
Protein4.28 g1.57 g
Calcium150 mg30 mg
Iron1.47 mg0.61 mg
Magnessium47 mg25 mg
Potassium491 mg337 mg
Sodium38 mg55 mg
Vitaminium A9990 µg14187 µg
Vitaminium B1 (Thiamine)0.11 mg0.078 mg
Vitaminium B2 (riboflavin)0.13 mg0.061 mg
Vitaminium B3 (Niacin)1 mg0.557 mg
Vitaminium B50.091 mg0.8 mg
Vitaminium B60.271 mg0.209 mg
Vitaminium B9 (Folic acid)141 mg0.011 mg
Vitaminium C120 mg2.4 mg
Vitaminium K704.8 µg0.002 µg
Beta karoten5927 mg8509 mg

Exploring the Nutritional Marvels of Kale and Sweet Potato

Kale and sweet potatoes are two of the most nutrient-dense foods on the planet. Each brings a unique set of benefits to the table, making them staples in the diets of health-conscious individuals. Before diving into the specifics of kale versus sweet potato in terms of calories, nutrition, and more, let's appreciate some interesting facts about these superfoods. Kale, a member of the cabbage family, is not just a trendy leafy green. It's been cultivated for over 2,000 years, with its popularity enduring through the centuries due to its robust nutritional profile and versatility in cooking. On the other hand, sweet potatoes are not just for pies or Thanksgiving dinners. They are an ancient crop with origins in Central or South America and have been nourishing populations around the globe for thousands of years.

Nutritional Face-Off: Kale vs. Sweet Potato

When comparing kale and sweet potato, it's like looking at two champions of nutrition, each with its own set of strengths. - **Calories**: Kale is lower in calories, with just 49 calories per 100 grams, compared to sweet potatoes, which have 86 calories. This makes kale a great option for those watching their calorie intake. - **Carbohydrates and Fiber**: Sweet potatoes lead with 20.12 grams of carbs, providing a good source of energy. Kale, though lower in carbs at 8.75 grams, boasts a higher fiber content, which is beneficial for digestive health. - **Proteins and Fats**: Kale has a higher protein content, making it a favorite among vegetarians and vegans looking to boost their protein intake. Sweet potatoes, however, have almost negligible fat, making them a low-fat option. - **Vitamins and Minerals**: Both are powerhouses of vitamins and minerals. Kale is exceptionally high in vitamins K, C, and A, along with calcium, iron, and magnesium. Sweet potatoes are a superior source of vitamin A, thanks to their beta-carotene content. They also provide a good dose of vitamins B5 and B6. - **Antioxidants**: The vibrant colors of kale and sweet potatoes are indicative of their antioxidant content. Kale's rich green hue signals an abundance of vitamin K and beta-carotene, while the orange flesh of sweet potatoes is loaded with beta-carotene, translating to an impressive vitamin A content.

What Does This Mean for Your Diet?

Choosing between kale and sweet potatoes depends on your nutritional needs and dietary preferences. If you're aiming for lower calories and higher fiber and protein, kale might be the way to go. It's also a powerhouse of various vitamins and minerals, especially if you're looking to boost your intake of vitamins K and C. Sweet potatoes, with their higher carb content, are an excellent energy source. They're particularly rich in vitamin A, making them great for skin and eye health. Their low fat and moderate fiber content also contribute to a balanced diet.

Best of Both Worlds

Why choose when you can enjoy both? Incorporating both kale and sweet potatoes into your diet can provide a broad spectrum of nutrients. Enjoy them roasted, in soups, or as part of a hearty salad. Their nutritional profiles complement each other, making them a dynamic duo in meals that are not only delicious but also deeply nourishing. In conclusion, both kale and sweet potatoes offer unique nutritional benefits that make them worthy of inclusion in any diet. Whether you lean towards the leafy greens of kale or the sweet, comforting texture of sweet potatoes, you're making a choice that supports your health in numerous ways.

Kale 100g

49kcal

Calories source

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

Sweet potato 100g

86kcal

Calories source

  • 92% CARBS
  • 7% 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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