Quick Summary
When to Choose Sweet Potato
Choose sweet potato for complex carbs, satisfying meals, naturally sweet flavor, and beta-carotene.
When to Choose Kale
Choose kale for much lower calories, more vitamin K and C, leafy green versatility, and trendy superfood status.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Sweet Potato | Kale | Winner |
|---|---|---|---|
| Calories | 86 | 35 | 🏆 Kale |
| Protein | 1.6g | 4.3g | 🏆 Kale |
| Carbohydrates | 20.1g | 8.8g | |
| Fiber | 3g | 3.6g | 🏆 Kale |
| Total Fat | 0.1g | 0.9g |
Key Vitamins & Minerals
Vitamin A
Vitamin C
🏆 Kale has 17.1x more
Health Benefits Comparison
Sweet Potato Benefits
- Supports eye health
- Boosts immune system
- Promotes gut health
- May improve blood sugar regulation
- Rich in antioxidants
Kale Benefits
- Supports bone health
- Promotes eye health
- May reduce cancer risk
- Supports heart health
- Rich in antioxidants
Practical Considerations
💰 Cost
Sweet Potato: Moderate
Kale: Moderate
🕒 Preparation
Sweet Potato: Easy
Kale: Easy
📦 Storage
Sweet Potato: Refrigerate
Kale: Refrigerate
🍽️ Versatility
Sweet Potato: Very versatile
Kale: Very versatile
The Bottom Line
Both Sweet Potato and Kale are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Sweet Potato if: Choose sweet potato for complex carbs, satisfying meals, naturally sweet flavor, and beta-carotene.
Choose Kale if: Choose kale for much lower calories, more vitamin K and C, leafy green versatility, and trendy superfood status.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Sweet Potato and Kale in Nutrivio
Compare how Sweet Potato and Kale fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
