Kale (Raw)vsSweet Potato (Raw)
Kale (Raw) has 35 calories and 2.9g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g 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 Sweet Potato (Raw)
Go with Kale (Raw) at just 35 kcal per 100g — 59% 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.
Sweet Potato (Raw) with 20.1g 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 | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 35kcal2% | 86kcal4% | <0.1kcal |
| Protein | 2.9g6% | 1.6g3% | +1.3g |
| Total Fat | 1.5g2% | <0.1g0% | +1.4g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 4.4g2% | 20g7% | <0.1g |
| Dietary Fiber | 4.1g15% | 3.0g11% | +1.1g |
| Sugars | — | 4.2g | — |
| ✨Vitamins | |||
| Vitamin A | 241mcg27% | 709mcg79% | <0.1mcg |
| Vitamin C | 93mg104% | 2.4mg3% | +91mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.66mg4% | 0.26mg2% | +0.40mg |
| Vitamin K | 390mcg325% | 1.8mcg2% | +388mcg |
| Vitamin B6 | 0.15mg9% | 0.21mg12% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 62mcg16% | 11mcg3% | +51mcg |
| Thiamin (B1) | 0.11mg9% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | 0.35mg27% | <0.1mg5% | +0.29mg |
| Niacin (B3) | 1.2mg7% | 0.56mg3% | +0.62mg |
| 🔶Minerals | |||
| Sodium | 53mg2% | 55mg2% | <0.1mg |
| Calcium | 254mg20% | 30mg2% | +224mg |
| Iron | 1.6mg9% | 0.61mg3% | +0.99mg |
| Potassium | 348mg7% | 337mg7% | +11mg |
| Phosphorus | 55mg4% | 47mg4% | +8.0mg |
| Magnesium | 33mg8% | 25mg6% | +7.7mg |
| Zinc | 0.39mg4% | 0.30mg3% | +<0.1mg |
| Copper | <0.1mg6% | 0.15mg17% | <0.1mg |
| Manganese | 0.92mg40% | 0.26mg11% | +0.66mg |
| Selenium | — | 0.60mcg1% | — |
🔬Nutritional Analysis
Calories: Kale (Raw) is significantly lower in calories at just 35 kcal per 100g compared to 86 kcal for Sweet Potato (Raw) — that's 146% fewer calories, making Kale (Raw) the better choice for calorie-conscious diets.
Protein: Kale (Raw) provides more protein with 2.92g versus 1.57g per 100g. In terms of protein-to-calorie efficiency, Kale (Raw) offers better value for building and maintaining muscle.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Kale (Raw): 390mcg vs 1.8mcg), Vitamin C (Kale (Raw): 93.4mg vs 2.4mg), Folate (Kale (Raw): 62mcg vs 11mcg).
Key Minerals: Notable mineral differences include Calcium (Kale (Raw): 254mg vs 30mg), Manganese (Kale (Raw): 0.92mg vs 0.258mg), Copper (Sweet Potato (Raw): 0.151mg vs 0.053mg).
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 Sweet Potato
❓Frequently Asked Questions
- Which has more protein, Kale (Raw) or Sweet Potato (Raw)?
- Kale (Raw) has more protein with 2.92g per 100g compared to 1.57g for Sweet Potato (Raw).
- Which is lower in calories, Kale (Raw) or Sweet Potato (Raw)?
- Kale (Raw) is lower in calories with 35 kcal per 100g versus 86 kcal.
- Is Kale (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Kale (Raw) has 35 calories and 2.92g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kale (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 1.49g.
- Which has more fiber, Kale (Raw) or Sweet Potato (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 3g.