Kale vs Potatoes Scalloped
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Kale has more protein per 100 calories: 8.17 g against 2.49 g.
- Kale is lighter per 100 g: 36 kcal against 157 kcal.
- Kale leads in 41 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
- Potatoes Scalloped leads in 5 micronutrients, including Sodium, Iodine, Monounsaturated Fat.
Per 100 calories
| Nutrient | Kale | Potatoes Scalloped |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 8.17 g | 2.49 g |
| Carbs | 14.7 g | 17.3 g |
| Fat | 3.36 g | 2.59 g |
| Vitamins | ||
| Vitamin A | 406 µg | 14.5 µg |
| Thiamin (B1) | 0.175 mg | 0.034 mg |
| Riboflavin (B2) | 0.389 mg | 0.058 mg |
| Niacin (B3) | 1.27 mg | 1.22 mg |
| Pantothenic Acid (B5) | 0.472 mg | 0.44 mg |
| Vitamin B6 | 0.175 mg | 0.093 mg |
| Folate | 181 µg | 10.2 µg |
| Choline | 1.25 mg | 0 mg |
| Vitamin C | 49.4 mg | 6.54 mg |
| Vitamin E | 4.47 mg | 0 mg |
| Vitamin K | 1,161 µg | 0 µg |
| Minerals | ||
| Calcium | 417 mg | 33.8 mg |
| Iron | 2.33 mg | 0.563 mg |
| Magnesium | 69.4 mg | 17.7 mg |
| Phosphorus | 117 mg | 60.4 mg |
| Potassium | 400 mg | 297 mg |
| Sodium | 44.4 mg | 413 mg |
| Zinc | 0.75 mg | 0.315 mg |
| Copper | 0.186 mg | 0.101 mg |
| Manganese | 1.51 mg | 0.181 mg |
| Selenium | 2.64 µg | 2.03 µg |
| Iodine | 0 µg | 13.4 µg |
| Carbohydrates | ||
| Fiber | 8.75 g | 2.15 g |
| Sugar | 3.36 g | 0 g |
| Fructose | 1.17 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 1.75 g | 0.493 g |
| Monounsaturated Fat | 0.269 g | 0.59 g |
| Saturated Fat | 0.461 g | 1.19 g |
| Cholesterol | 0 mg | 5.42 mg |
| Omega-6 (Linoleic Acid) | 0.756 g | 0.383 g |
| Amino Acids | ||
| Histidine | 0.478 g | 0.045 g |
| Isoleucine | 0.489 g | 0.092 g |
| Leucine | 0.569 g | 0.144 g |
| Lysine | 0.489 g | 0.122 g |
| Methionine | 0.081 g | 0.037 g |
| Cystine | 0.108 g | 0.022 g |
| Phenylalanine | 0.417 g | 0.086 g |
| Tyrosine | 0.289 g | 0.077 g |
| Threonine | 0.364 g | 0.073 g |
| Tryptophan | 0.097 g | 0.027 g |
| Valine | 0.444 g | 0.111 g |
| Arginine | 0.453 g | 0.075 g |
| Alanine | 0.411 g | 0.06 g |
| Serine | 0.731 g | 0.282 g |
| Proline | 0.922 g | 0.369 g |
| Glycine | 0.392 g | 0.048 g |
| Aspartic Acid | 0.483 g | 0.129 g |
| Glutamic Acid | 0.344 g | 0.091 g |
Per 100 grams
| Nutrient | Kale | Potatoes Scalloped |
|---|---|---|
| Calories | 36 kcal | 157 kcal |
| Protein | 2.94 g | 3.91 g |
| Carbs | 5.3 g | 27.1 g |
| Fat | 1.21 g | 4.06 g |
| Vitamins | ||
| Vitamin A | 146 µg | 22.7 µg |
| Thiamin (B1) | 0.063 mg | 0.054 mg |
| Riboflavin (B2) | 0.14 mg | 0.091 mg |
| Niacin (B3) | 0.457 mg | 1.92 mg |
| Pantothenic Acid (B5) | 0.17 mg | 0.689 mg |
| Vitamin B6 | 0.063 mg | 0.145 mg |
| Folate | 65 µg | 16 µg |
| Choline | 0.45 mg | 0 mg |
| Vitamin C | 17.8 mg | 10.3 mg |
| Vitamin E | 1.61 mg | 0 mg |
| Vitamin K | 418 µg | 0 µg |
| Minerals | ||
| Calcium | 150 mg | 53 mg |
| Iron | 0.84 mg | 0.882 mg |
| Magnesium | 25 mg | 27.8 mg |
| Phosphorus | 42 mg | 94.8 mg |
| Potassium | 144 mg | 466 mg |
| Sodium | 16 mg | 648 mg |
| Zinc | 0.27 mg | 0.493 mg |
| Copper | 0.067 mg | 0.159 mg |
| Manganese | 0.542 mg | 0.284 mg |
| Selenium | 0.95 µg | 3.18 µg |
| Iodine | 0 µg | 21 µg |
| Carbohydrates | ||
| Fiber | 3.15 g | 3.38 g |
| Sugar | 1.21 g | 0 g |
| Fructose | 0.42 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.629 g | 0.772 g |
| Monounsaturated Fat | 0.097 g | 0.925 g |
| Saturated Fat | 0.166 g | 1.87 g |
| Cholesterol | 0 mg | 8.5 mg |
| Omega-6 (Linoleic Acid) | 0.272 g | 0.6 g |
| Amino Acids | ||
| Histidine | 0.172 g | 0.07 g |
| Isoleucine | 0.176 g | 0.144 g |
| Leucine | 0.205 g | 0.225 g |
| Lysine | 0.176 g | 0.192 g |
| Methionine | 0.029 g | 0.058 g |
| Cystine | 0.039 g | 0.034 g |
| Phenylalanine | 0.15 g | 0.135 g |
| Tyrosine | 0.104 g | 0.121 g |
| Threonine | 0.131 g | 0.115 g |
| Tryptophan | 0.035 g | 0.042 g |
| Valine | 0.16 g | 0.174 g |
| Arginine | 0.163 g | 0.118 g |
| Alanine | 0.148 g | 0.094 g |
| Serine | 0.263 g | 0.442 g |
| Proline | 0.332 g | 0.579 g |
| Glycine | 0.141 g | 0.076 g |
| Aspartic Acid | 0.174 g | 0.202 g |
| Glutamic Acid | 0.124 g | 0.142 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Kale and Potatoes Scalloped, including preparation variants and research-cited compound levels, or compare any two foods.