Side-by-Side Comparison
Vegetables & Leafy Greens
Lacinato Kale (Dinosaur / Tuscan Cavolo Nero) vs. Sweet Potato (Raw Orange-Fleshed)
Comparing 2 standards across 16 specifications. 16 key differences identified.
Comparing:
Lacinato Kale (Dinosaur / Tuscan Cavolo Nero)
Sweet Potato (Raw Orange-Fleshed)
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 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
|
38 kcal (159 kJ) kcal | 86 kcal (360 kJ) kcal |
|
Protein
|
3.0 g g | 1.57 g g |
|
Carbohydrates
|
4.8 g (Net Carbs: 1.0 g) g | 20.1 g (Net Carbs: 17.1 g) g |
|
Dietary Fiber
|
3.8 g g | 3.0 g g |
|
Net Carbohydrates
|
1.0 g g | 17.1 g g |
|
Total Sugars
|
0.8 g g | 4.18 g (2.46g sucrose, 0.95g glucose, 0.77g fructose) g |
|
Total Fat
|
0.9 g g | 0.05 g g |
|
Vitamin K1
|
420 µg (350% DV) µg | 1.8 µg µg |
|
Vitamin A (Beta-Carotene)
|
260 µg RAE µg RAE | 709 µg RAE (79% DV) µg RAE |
|
Vitamin C
|
110 mg (122% DV) mg | 2.4 mg mg |
|
Folate (B9)
|
75 µg (19% DV) µg | 11 µg µg |
|
Iron (Non-Heme)
|
1.8 mg mg | 0.61 mg mg |
|
Calcium
|
210 mg (21% DV) mg | 30.0 mg mg |
|
Potassium
|
390 mg mg | 337 mg (7% DV) mg |
|
Water Content
|
88.5 % % | 77.3 % % |
|
Oxalic Acid (Oxalates)
|
<15 mg / 100g (Negligible) mg | — |
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