Side-by-Side Comparison
Vegetables & Leafy Greens
Lacinato Kale (Dinosaur / Tuscan Cavolo Nero) vs. Russet Potato (Raw Starchy Tuber)
Comparing 2 standards across 16 specifications. 16 key differences identified.
Comparing:
Lacinato Kale (Dinosaur / Tuscan Cavolo Nero)
Russet Potato (Raw Starchy Tuber)
Per 100g raw Lacinato kale, it provides 38 kcal, 3.0g protein, 4.8g carbohydrates (3.8g fiber / 1.0g net carbs), 0.9g fat, 420µg Vitamin K1 (350% DV), 110mg Vitamin C, 210mg calcium, and glucosinolates with a sweet, tender, non-bitter profile.
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
|
38 kcal (159 kJ) kcal | 79 kcal (331 kJ) kcal |
|
Protein
|
3.0 g g | 2.14 g (Contains complete patatin tuber storage protein) g |
|
Carbohydrates
|
4.8 g (Net Carbs: 1.0 g) g | 18.1 g (Net Carbs: 16.8 g) g |
|
Dietary Fiber
|
3.8 g g | 1.30 g (Rises to 2.3g with skin) g |
|
Net Carbohydrates
|
1.0 g g | 16.8 g g |
|
Total Sugars
|
0.8 g g | 0.62 g g |
|
Total Fat
|
0.9 g g | 0.08 g g |
|
Vitamin K1
|
420 µg (350% DV) µg | 1.9 µg µg |
|
Vitamin C
|
110 mg (122% DV) mg | 19.7 mg (22% DV) mg |
|
Folate (B9)
|
75 µg (19% DV) µg | 15 µg µg |
|
Iron (Non-Heme)
|
1.8 mg mg | 0.81 mg mg |
|
Calcium
|
210 mg (21% DV) mg | 12.0 mg mg |
|
Potassium
|
390 mg mg | 417 mg (9% DV / Outranks bananas) mg |
|
Water Content
|
88.5 % % | 79.2 % % |
|
Vitamin A (Beta-Carotene)
|
260 µg RAE µg RAE | — |
|
Oxalic Acid (Oxalates)
|
<15 mg / 100g (Negligible) mg | — |
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