Compare Sweet Potato Nutrition Facts: Health Benefits & Profile vs Kale Nutrition Facts: The Ultimate Superfood Guide
Sweet Potato Nutrition Facts: Health Benefits & Profile
Food
VS
Kale Nutrition Facts: The Ultimate Superfood Guide
Vegetables
Nutrient
Food A
Food B
Calcium
26 MG
✓133 MG
Iron
0.6 MG
✓1.6 MG
Vitamin A, IU
5290 IU
✓15500 IU
Vitamin C
4.8 MG
✓122 MG
Protein
✓5.5 G
3.5 G
Total Fat
✓1.3 G
0.9 G
Carbs
✓16.4 G
9.7 G
Calories
✓106 KCAL
53 KCAL
Total Sugars
✓4.2 G
0 G
Fiber
✓1.9 G
1.8 G
Sodium
✓173 MG
44 MG
Cholesterol
✓14 MG
0 MG
Fatty acids, total trans
0 G
0 G
Saturated Fat
✓0.3 G
0 G
Magnesium
0 MG
✓35 MG
Phosphorus
0 MG
✓53 MG
Potassium
0 MG
✓447 MG
Copper, Cu
0 MG
✓0.3 MG
Manganese, Mn
0 MG
✓1 MG
Carotene, beta
0 UG
✓9230 UG
Lutein + zeaxanthin
0 UG
✓39600 UG
Thiamin
0 MG
0 MG
Riboflavin
0 MG
✓0.1 MG
Niacin
0 MG
✓1.1 MG
Vitamin B6
0 MG
✓0.3 MG
Folate
0 UG
✓28 UG
Vitamin K
0 UG
✓828 UG
Visual Comparison
Protein5.5 G vs 3.5 G
Sweet Potato Nutrition Facts: Health Benefits & ProfileKale Nutrition Facts: The Ultimate Superfood Guide
Calories106 vs 53
Sweet Potato Nutrition Facts: Health Benefits & ProfileKale Nutrition Facts: The Ultimate Superfood Guide
Total Fat1.3 vs 0.9
Sweet Potato Nutrition Facts: Health Benefits & ProfileKale Nutrition Facts: The Ultimate Superfood Guide
Calcium26 vs 133
Sweet Potato Nutrition Facts: Health Benefits & ProfileKale Nutrition Facts: The Ultimate Superfood Guide
Comparison Verdict
If your primary goal is fueling high-intensity workouts or gaining weight, the sweet potato is the superior choice because its higher carbohydrate content provides the essential energy needed for performance and recovery. Conversely, if you are focusing on fat loss or maximizing nutrient density while keeping calorie intake very low, kale is the better option as it offers a wealth of vitamins and fiber for significantly fewer calories.