Kale vs Sweet Potato: Nutrition, Calories & Protein Compared


Kale vs Sweet potato
Nutrition Facts
Kale
Serving size:
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Amount Per Serving:
Serving size:
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handful (25g)cup, chopped (67g)
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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:
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Amount Per Serving:
Serving size:
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one sweet potato (230g)cup, cubes (150g)cup, mashed (210g)
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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 100g | Kale | Sweet potato |
---|---|---|
Calories | 49 | 86 |
Carbohydrates | 8.75 g | 20.12 g |
Fat | 0.93 g | 0.05 g |
Dietary fiber | 3.6 g | 3 g |
Protein | 4.28 g | 1.57 g |
Calcium | 150 mg | 30 mg |
Iron | 1.47 mg | 0.61 mg |
Magnessium | 47 mg | 25 mg |
Potassium | 491 mg | 337 mg |
Sodium | 38 mg | 55 mg |
Vitaminium A | 9990 µg | 14187 µg |
Vitaminium B1 (Thiamine) | 0.11 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.13 mg | 0.061 mg |
Vitaminium B3 (Niacin) | 1 mg | 0.557 mg |
Vitaminium B5 | 0.091 mg | 0.8 mg |
Vitaminium B6 | 0.271 mg | 0.209 mg |
Vitaminium B9 (Folic acid) | 141 mg | 0.011 mg |
Vitaminium C | 120 mg | 2.4 mg |
Vitaminium K | 704.8 µg | 0.002 µg |
Beta karoten | 5927 mg | 8509 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
49kcalCalories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
Sweet potato 100g
86kcalCalories source
- 92% CARBS
- 7% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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