Side-by-Side Comparison
Vegetables & Leafy Greens
Curly Kale (Raw Brassica Greens) vs. Sweet Potato (Raw Orange-Fleshed)
Comparing 2 standards across 16 specifications. 16 key differences identified.
Comparing:
Curly Kale (Raw Brassica Greens)
Sweet Potato (Raw Orange-Fleshed)
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 orange sweet potato, you get 86 kcal, 1.57g protein, 20.1g carbohydrates (3.0g fiber / 4.18g sugars / 17.1g net carbs), 0.05g fat, 709µg Vitamin A RAE (79% DV), 337mg potassium, and complex starches with a Glycemic Index of 44 (boiled) to 94 (baked).
Specification Comparison Table
16 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
35 kcal (146 kJ) kcal | 86 kcal (360 kJ) kcal |
|
Protein
|
2.92 g g | 1.57 g g |
|
Carbohydrates
|
4.42 g (Net Carbs: 0.32 g / Ultra-keto) g | 20.1 g (Net Carbs: 17.1 g) g |
|
Dietary Fiber
|
4.10 g (93% of total carbs) g | 3.0 g g |
|
Net Carbohydrates
|
0.32 g g | 17.1 g g |
|
Total Sugars
|
0.99 g g | 4.18 g (2.46g sucrose, 0.95g glucose, 0.77g fructose) g |
|
Total Fat
|
1.49 g (Rich in alpha-linolenic ALA omega-3) g | 0.05 g g |
|
Vitamin K1
|
390 µg (325% DV) µg | 1.8 µg µg |
|
Vitamin A (Beta-Carotene)
|
241 µg RAE (27% DV) µg RAE | 709 µg RAE (79% DV) µg RAE |
|
Vitamin C
|
93.4 mg (104% DV / Outranks raw oranges) mg | 2.4 mg mg |
|
Folate (B9)
|
62 µg (16% DV) µg | 11 µg µg |
|
Iron (Non-Heme)
|
1.60 mg (9% DV) mg | 0.61 mg mg |
|
Calcium
|
254 mg (25% DV / Highly bioavailable >30%) mg | 30.0 mg mg |
|
Potassium
|
348 mg (7% DV) mg | 337 mg (7% DV) mg |
|
Water Content
|
89.6 % % | 77.3 % % |
|
Oxalic Acid (Oxalates)
|
<20 mg / 100g (Virtually oxalate-free) mg | — |
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