Kale vs Potatoes Hash Brown
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Per 100 calories
| Nutrient | Kale | Potatoes Hash Brown |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 8.17 g | 1.5 g |
| Carbs | 14.7 g | 15.4 g |
| Fat | 3.36 g | 3.85 g |
| Vitamins | ||
| Vitamin A | 406 µg | 7.56 µg |
| Thiamin (B1) | 0.175 mg | 0.054 mg |
| Riboflavin (B2) | 0.389 mg | 0.017 mg |
| Niacin (B3) | 1.27 mg | 1.11 mg |
| Pantothenic Acid (B5) | 0.472 mg | 0.329 mg |
| Vitamin B6 | 0.175 mg | 0.174 mg |
| Folate | 181 µg | 7.56 µg |
| Choline | 1.25 mg | 12.7 mg |
| Vitamin C | 49.4 mg | 4.78 mg |
| Vitamin E | 4.47 mg | 0.027 mg |
| Vitamin K | 1,161 µg | 1.38 µg |
| Minerals | ||
| Calcium | 417 mg | 11.8 mg |
| Iron | 2.33 mg | 0.504 mg |
| Magnesium | 69.4 mg | 12.2 mg |
| Phosphorus | 117 mg | 34.1 mg |
| Potassium | 400 mg | 250 mg |
| Sodium | 44.4 mg | 78.5 mg |
| Zinc | 0.75 mg | 0.22 mg |
| Copper | 0.186 mg | 0.085 mg |
| Manganese | 1.51 mg | 0.129 mg |
| Selenium | 2.64 µg | 0.578 µg |
| Iodine | 0 µg | 7.06 µg |
| Carbohydrates | ||
| Fiber | 8.75 g | 1.76 g |
| Sugar | 3.36 g | 0.806 g |
| Starch | 0 g | 11.4 g |
| Fructose | 1.17 g | 0.296 g |
| Fats | ||
| Polyunsaturated Fat | 1.75 g | 1.37 g |
| Monounsaturated Fat | 0.269 g | 1.82 g |
| Saturated Fat | 0.461 g | 1.34 g |
| Cholesterol | 0 mg | 5.15 mg |
| Omega-6 (Linoleic Acid) | 0.756 g | 1.25 g |
| Amino Acids | ||
| Histidine | 0.478 g | 0.034 g |
| Isoleucine | 0.489 g | 0.071 g |
| Leucine | 0.569 g | 0.103 g |
| Lysine | 0.489 g | 0.098 g |
| Methionine | 0.081 g | 0.024 g |
| Cystine | 0.108 g | 0.017 g |
| Phenylalanine | 0.417 g | 0.075 g |
| Tyrosine | 0.289 g | 0.055 g |
| Threonine | 0.364 g | 0.069 g |
| Tryptophan | 0.097 g | 0.026 g |
| Valine | 0.444 g | 0.092 g |
| Arginine | 0.453 g | 0.08 g |
| Alanine | 0.411 g | 0.055 g |
| Serine | 0.731 g | 0.408 g |
| Proline | 0.922 g | 0.278 g |
| Glycine | 0.392 g | 0.055 g |
| Aspartic Acid | 0.483 g | 0.059 g |
| Glutamic Acid | 0.344 g | 0.069 g |
Per 100 grams
| Nutrient | Kale | Potatoes Hash Brown |
|---|---|---|
| Calories | 36 kcal | 149 kcal |
| Protein | 2.94 g | 2.23 g |
| Carbs | 5.3 g | 22.9 g |
| Fat | 1.21 g | 5.73 g |
| Vitamins | ||
| Vitamin A | 146 µg | 11.3 µg |
| Thiamin (B1) | 0.063 mg | 0.08 mg |
| Riboflavin (B2) | 0.14 mg | 0.025 mg |
| Niacin (B3) | 0.457 mg | 1.66 mg |
| Pantothenic Acid (B5) | 0.17 mg | 0.489 mg |
| Vitamin B6 | 0.063 mg | 0.259 mg |
| Folate | 65 µg | 11.3 µg |
| Choline | 0.45 mg | 18.9 mg |
| Vitamin C | 17.8 mg | 7.12 mg |
| Vitamin E | 1.61 mg | 0.04 mg |
| Vitamin K | 418 µg | 2.05 µg |
| Minerals | ||
| Calcium | 150 mg | 17.6 mg |
| Iron | 0.84 mg | 0.75 mg |
| Magnesium | 25 mg | 18.2 mg |
| Phosphorus | 42 mg | 50.8 mg |
| Potassium | 144 mg | 372 mg |
| Sodium | 16 mg | 117 mg |
| Zinc | 0.27 mg | 0.328 mg |
| Copper | 0.067 mg | 0.127 mg |
| Manganese | 0.542 mg | 0.192 mg |
| Selenium | 0.95 µg | 0.86 µg |
| Iodine | 0 µg | 10.5 µg |
| Carbohydrates | ||
| Fiber | 3.15 g | 2.62 g |
| Sugar | 1.21 g | 1.2 g |
| Starch | 0 g | 17 g |
| Fructose | 0.42 g | 0.44 g |
| Fats | ||
| Polyunsaturated Fat | 0.629 g | 2.04 g |
| Monounsaturated Fat | 0.097 g | 2.71 g |
| Saturated Fat | 0.166 g | 1.99 g |
| Cholesterol | 0 mg | 7.67 mg |
| Omega-6 (Linoleic Acid) | 0.272 g | 1.86 g |
| Amino Acids | ||
| Histidine | 0.172 g | 0.051 g |
| Isoleucine | 0.176 g | 0.106 g |
| Leucine | 0.205 g | 0.153 g |
| Lysine | 0.176 g | 0.146 g |
| Methionine | 0.029 g | 0.035 g |
| Cystine | 0.039 g | 0.026 g |
| Phenylalanine | 0.15 g | 0.111 g |
| Tyrosine | 0.104 g | 0.082 g |
| Threonine | 0.131 g | 0.102 g |
| Tryptophan | 0.035 g | 0.038 g |
| Valine | 0.16 g | 0.137 g |
| Arginine | 0.163 g | 0.119 g |
| Alanine | 0.148 g | 0.082 g |
| Serine | 0.263 g | 0.607 g |
| Proline | 0.332 g | 0.413 g |
| Glycine | 0.141 g | 0.082 g |
| Aspartic Acid | 0.174 g | 0.088 g |
| Glutamic Acid | 0.124 g | 0.103 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Kale and Potatoes Hash Brown, including preparation variants and research-cited compound levels, or compare any two foods.