Which is healthier, Kale or Mashed Potato?

Kale wins in 8 out of 10 nutritional categories. Kale has 49 calories and 4.3g protein per 100g, while Mashed Potato has 113 calories and 2g protein.

How many calories are in Kale vs Mashed Potato?

Kale contains 49 calories per 100g, while Mashed Potato contains 113 calories per 100g.

Which has more protein, Kale or Mashed Potato?

Kale has more protein with 4.3g per 100g compared to 2g.

Kale vs Mashed Potato

Nutrition Comparison per 100g

Kale 8

2 Mashed Potato

Vegetables vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Kale	Mashed Potato	Better
Calories	49kcal	113kcal	Kale
Protein	4.3g	2g	Kale
Total Fat	0.9g	4.2g	Kale
Carbohydrates	8.8g	16.8g	Mashed Potato
Fiber	3.6g	1.4g	Kale
Sugar	2.3g	1.3g	Mashed Potato
Vitamin C	120mg	6.5mg	Kale
Calcium	150mg	22mg	Kale
Iron	1.5mg	0.3mg	Kale
Potassium	491mg	284mg	Kale

Macronutrient Breakdown

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

Mashed Potato

Protein: 2g Fat: 4.2g Carbs: 16.8g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.