Fresh kale, cooked, fat added vs Creamed spinach

Fresh kale, cooked, fat addedCreamed spinach
Same weightSame caloriesOne serving

In short

Gram for gram, there are 30% more calories in creamed spinach than in fresh kale, cooked, fat added (90 vs 69 in 100 g). Most of those in creamed spinach come from fat.

More in fresh kale, cooked, fat added: vitamin C (4.5×), vitamin K, calcium (4.6×), riboflavin (2.2×) and 4 more. More in creamed spinach: saturated fat (3.7×), sodium (2.4×), magnesium and cholesterol (8×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Fresh kale, cooked, fat added69 cal

3 g protein · 4.6 g carbs (0.84 g sugars) · 4.3 g fat

Creamed spinach90 cal

2.4 g protein · 6.1 g carbs (0.76 g sugars) · 6.1 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%150%300%
  • Vitamin C68.1 mg · 15.1 mg
    76%17%
  • Vitamin K408 µg · 341 µg
    340%285%
  • Calcium265 mg · 58 mg
    20%4%
  • Riboflavin (B2)0.34 mg · 0.16 mg
    26%12%
  • Saturated fatlimit0.9 g · 3.3 g
    5%16%
  • Sodiumlimit185 mg · 450 mg
    8%20%
  • Fiber4.3 g · 1.2 g
    15%4%
  • Magnesium34 mg · 67 mg
    8%16%
  • Niacin (B3)1.2 mg · 0.35 mg
    7%2%
  • Iron1.7 mg · 0.76 mg
    9%4%
  • Cholesterollimit2 mg · 16 mg
    1%5%
  • Thiamin (B1)0.11 mg · 0.053 mg
    9%4%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein3 g · 2.4 g6%·5%
  • Total fat4.3 g · 6.1 g6%·8%
  • Carbohydrates4.6 g · 6.1 g2%·2%
  • Potassium363 mg · 340 mg8%·7%
  • Phosphorus58 mg · 39 mg5%·3%
  • Zinc0.41 mg · 0.33 mg4%·3%
  • Copper0.055 mg · 0.059 mg6%·7%
  • Selenium0.9 µg · 0.6 µg2%·1%
  • Vitamin A251 µg · 257 µg28%·29%
  • Vitamin D0 µg · 0.3 µg0%·2%
  • Vitamin E1.1 mg · 1.6 mg7%·11%
  • Vitamin B60.16 mg · 0.15 mg10%·9%
  • Folate48 µg · 60 µg12%·15%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline0.8 mg · 16.2 mg<1%·3%

From USDA FoodData Central: Fresh kale, cooked, fat added (Survey (FNDDS) 2709603), Creamed spinach (Survey (FNDDS) 2709628). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Compare Fresh kale, cooked, fat added withSpinach, rawSpinach, cookedFresh spinach, cooked with oilFrozen spinach, cooked with oil