Side-by-Side Comparison
Vegetables & Leafy Greens
Curly Kale (Raw Brassica Greens) vs. Russet Potato (Raw Starchy Tuber)
Comparing 2 standards across 16 specifications. 16 key differences identified.
Comparing:
Curly Kale (Raw Brassica Greens)
Russet Potato (Raw Starchy Tuber)
Per 100g raw curly kale, it provides 35 kcal, 2.92g protein, 4.42g carbohydrates (4.1g fiber / 0.32g net carbs), 1.49g fat (rich in ALA omega-3), 390µg Vitamin K1 (325% DV), 93.4mg Vitamin C (104% DV), 254mg bioavailable calcium, and <20mg oxalic acid.
Per 100g raw Russet potato flesh, it provides 79 kcal, 2.14g protein, 18.1g carbohydrates (1.3g fiber / 16.8g net carbs), 0.08g fat, 417mg potassium (9% DV), 19.7mg Vitamin C (22% DV), and high-amylose baking starches with a Glycemic Index of 78–85.
Specification Comparison Table
16 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
35 kcal (146 kJ) kcal | 79 kcal (331 kJ) kcal |
|
Protein
|
2.92 g g | 2.14 g (Contains complete patatin tuber storage protein) g |
|
Carbohydrates
|
4.42 g (Net Carbs: 0.32 g / Ultra-keto) g | 18.1 g (Net Carbs: 16.8 g) g |
|
Dietary Fiber
|
4.10 g (93% of total carbs) g | 1.30 g (Rises to 2.3g with skin) g |
|
Net Carbohydrates
|
0.32 g g | 16.8 g g |
|
Total Sugars
|
0.99 g g | 0.62 g g |
|
Total Fat
|
1.49 g (Rich in alpha-linolenic ALA omega-3) g | 0.08 g g |
|
Vitamin K1
|
390 µg (325% DV) µg | 1.9 µg µg |
|
Vitamin C
|
93.4 mg (104% DV / Outranks raw oranges) mg | 19.7 mg (22% DV) mg |
|
Folate (B9)
|
62 µg (16% DV) µg | 15 µg µg |
|
Iron (Non-Heme)
|
1.60 mg (9% DV) mg | 0.81 mg mg |
|
Calcium
|
254 mg (25% DV / Highly bioavailable >30%) mg | 12.0 mg mg |
|
Potassium
|
348 mg (7% DV) mg | 417 mg (9% DV / Outranks bananas) mg |
|
Water Content
|
89.6 % % | 79.2 % % |
|
Vitamin A (Beta-Carotene)
|
241 µg RAE (27% DV) µg RAE | — |
|
Oxalic Acid (Oxalates)
|
<20 mg / 100g (Virtually oxalate-free) mg | — |
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