Yam, raw vs Kale, raw
Side by side, per 100 g, from the same USDA reference data.
Yam, raw has more — 118 calories per 100 g against 35 for kale, raw, a difference of 83 kcal (237% more). On protein it is Yam, raw 1.5 g versus kale, raw 2.9 g per 100 g.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
Nutrient by nutrient, per 100 g
| Per 100 g | Yam, raw | Kale, raw | Difference |
|---|---|---|---|
| Calories | 118 kcal | 35 kcal | 83 kcal |
| Protein | 1.5 g | 2.9 g | 1.4 g |
| Total fat | 0.2 g | 1.5 g | 1.3 g |
| Saturated fat | 0.0 g | 0.2 g | 0.1 g |
| Carbohydrate | 27.9 g | 4.4 g | 23.5 g |
| Fibre | 4.1 g | 4.1 g | equal |
| Sugars | 0.5 g | 1.0 g | 0.5 g |
| Sodium | 9.0 mg | 53.0 mg | 44.0 mg |
| Potassium | 816.0 mg | 348.0 mg | 468.0 mg |
| Calcium | 17.0 mg | 254.0 mg | 237.0 mg |
| Iron | 0.5 mg | 1.6 mg | 1.1 mg |
| Vitamin C | 17.1 mg | 93.4 mg | 76.3 mg |
| Vitamin A | 7.0 µg | 241.0 µg | 234.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg | equal |
| Water | 69.6 g | 89.6 g | 20.0 g |
Highlighted cells are the higher of the two. "Higher" is not automatically "better" — it depends entirely on what you are trying to do.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
How this is worked out
- Both columns are the same USDA release, per 100 g of edible portion — the only basis on which two different foods can honestly be set side by side.
- The difference column is the two published figures subtracted, not a scaled or normalised score.
- The percentage in the answer is the higher figure over the lower, minus one — a ratio, so it does not change with serving size.
difference = |A − B| (per 100 g) "% more" = (higher ÷ lower − 1) × 100
The question this page settles
Which has more calories, yam, raw or kale, raw?
Yam, raw has more — 118 calories per 100 g against 35 for kale, raw, a difference of 83 kcal (237% more). On protein it is Yam, raw 1.5 g versus kale, raw 2.9 g per 100 g.
Source: USDA FoodData Central, SR Legacy, reviewed JUL 2026. General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.
