Kale (Raw)vsPotatoes Russet (Baked)
Kale (Raw) has 35 calories and 2.9g protein per 100g. Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g Kale (Raw) has more protein, Kale (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kale (Raw) vs Potatoes Russet (Baked)
Go with Kale (Raw) at just 35 kcal per 100g — 63% fewer calories.
Kale (Raw) will keep you satisfied longer with 4.1g fiber — fat and protein slow digestion while fiber adds bulk.
Kale (Raw) has both iron (1.6mg) and vitamin C (93.4mg) — vitamin C can boost iron absorption by up to 6x.
Potatoes Russet (Baked) with 21.4g of carbs per 100g provides fast-acting energy — great before a workout.
Kale (Raw) provides 254mg of calcium per 100g — a much better source for bone health.
Kale (Raw) delivers 93.4mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Kale Raw | Potatoes Russet Flesh And Skin Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 35kcal2% | 95kcal5% | <0.1kcal |
| Protein | 2.9g6% | 2.6g5% | +0.29g |
| Total Fat | 1.5g2% | 0.13g0% | +1.4g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 4.4g2% | 21g8% | <0.1g |
| Dietary Fiber | 4.1g15% | 2.3g8% | +1.8g |
| Sugars | — | 1.1g | — |
| ✨Vitamins | |||
| Vitamin A | 241mcg27% | 1.0mcg0% | +240mcg |
| Vitamin C | 93mg104% | 8.3mg9% | +85mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.66mg4% | <0.1mg0% | +0.59mg |
| Vitamin K | 390mcg325% | 2.0mcg2% | +388mcg |
| Vitamin B6 | 0.15mg9% | 0.35mg21% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 62mcg16% | 26mcg7% | +36mcg |
| Thiamin (B1) | 0.11mg9% | <0.1mg6% | +<0.1mg |
| Riboflavin (B2) | 0.35mg27% | <0.1mg4% | +0.30mg |
| Niacin (B3) | 1.2mg7% | 1.4mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 53mg2% | 14mg1% | +39mg |
| Calcium | 254mg20% | 18mg1% | +236mg |
| Iron | 1.6mg9% | 1.1mg6% | +0.53mg |
| Potassium | 348mg7% | 550mg12% | <0.1mg |
| Phosphorus | 55mg4% | 71mg6% | <0.1mg |
| Magnesium | 33mg8% | 30mg7% | +2.7mg |
| Zinc | 0.39mg4% | 0.35mg3% | +<0.1mg |
| Copper | <0.1mg6% | 0.11mg12% | <0.1mg |
| Manganese | 0.92mg40% | 0.23mg10% | +0.69mg |
| Selenium | — | 0.50mcg1% | — |
🔬Nutritional Analysis
Calories: Kale (Raw) is significantly lower in calories at just 35 kcal per 100g compared to 95 kcal for Potatoes Russet (Baked) — that's 171% fewer calories, making Kale (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Kale (Raw) providing 2.92g and Potatoes Russet (Baked) providing 2.63g per 100g.
Fat: Potatoes Russet (Baked) is the leaner option with 0.13g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Kale (Raw): 241mcg vs 1mcg), Vitamin K (Kale (Raw): 390mcg vs 2mcg), Vitamin C (Kale (Raw): 93.4mg vs 8.3mg).
Key Minerals: Notable mineral differences include Calcium (Kale (Raw): 254mg vs 18mg), Manganese (Kale (Raw): 0.92mg vs 0.228mg), Sodium (Kale (Raw): 53mg vs 14mg).
Diet Suitability: Kale (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Kale
More with Potatoes Russet
❓Frequently Asked Questions
- Which has more protein, Kale (Raw) or Potatoes Russet (Baked)?
- Kale (Raw) has more protein with 2.92g per 100g compared to 2.63g for Potatoes Russet (Baked).
- Which is lower in calories, Kale (Raw) or Potatoes Russet (Baked)?
- Kale (Raw) is lower in calories with 35 kcal per 100g versus 95 kcal.
- Is Kale (Raw) or Potatoes Russet (Baked) healthier?
- It depends on your goals. Kale (Raw) has 35 calories and 2.92g protein per 100g, while Potatoes Russet (Baked) has 95 calories and 2.63g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kale (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) is leaner with 0.13g of fat per 100g compared to 1.49g.
- Which has more fiber, Kale (Raw) or Potatoes Russet (Baked)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 2.3g.