Comparing Nutrients in 300 calories Potato SkinVS Boiled Kale
Weight per 300 calories
Potato Skin
517g
Boiled Kale
833g
Potato Skin has 1.6 times more energy per 100g than Boiled Kale. It has low energy density when compared to other foods. Boiled and Drained Kale having low energy density.
Discover which food has more nutrients per 300 calories - Potato Skin or Boiled Kale?
Discover which food has more nutrients per 300 calories - Potato Skin or Boiled Kale?
Lets compare vitamin content per 300 calories of Potato Skin vs Boiled Kale:
300 calories of Potato Skin have 1.4 times more Vitamin B3 and 2.4 times more Vitamin B6 than Boiled Kale.
While 300 kcal of Boiled and Drained Kale contain more Vitamin A, 4.8 times more Vitamin B1, 5.9 times more Vitamin B2, 6.2 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Potato Skin.
Both Potato Skin and Boiled Kale provide similar amounts of Vitamin B5 per 300 calories.
300 calories of Potato Skin have insufficient amounts of Vitamin A
Both Raw Potato Skin as well as Boiled and Drained Kale have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Potato Skin vs Boiled Kale:
300 calories of Potato Skin have 3.9 times more Copper, 2.4 times more Iron and 1.8 times more Potassium than Boiled Kale.
While 300 kcal of Boiled and Drained Kale contain 8.1 times more Calcium, 1.8 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 4.8 times more Selenium, 2.6 times more Sodium and 1.7 times more Water than Raw Potato Skin.
Both Potato Skin and Boiled Kale contain similar levels of Zinc per 300 calories.
300 calories of Potato Skin lack sufficient amounts of Selenium
Comparison of macro-nutrients per 300 calories:
300 calories of Potato Skin have 1.5 times more Carbohydrate than Boiled Kale.
While 300 kcal of Boiled and Drained Kale contain 19.5 times more Fat, 59.8 times more Omega 3, 14.4 times more Omega 6, 2.6 times more Fiber and 1.8 times more Protein than Raw Potato Skin.
Both Potato Skin and Boiled Kale offer comparable quantities of Energy per 300 calories.
300 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6