Fresh kale, cooked, fat added vs Creamed spinach

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

In short

One serving each: 93 calories in fresh kale, cooked, fat added (1 cup, 135 g), 180 calories in creamed spinach (1 cup, 200 g). Most of those in creamed spinach come from fat.

More in fresh kale, cooked, fat added: vitamin C (3×), calcium (3.1×), fiber (2.4×), riboflavin and 2 more. More in creamed spinach: vitamin K, sodium (3.6×), saturated fat (5.4×), magnesium (2.9×) and 9 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Fresh kale, cooked, fat added93 cal

1 cup (135 g) · 4.1 g protein · 6.2 g carbs (1.1 g sugars) · 5.8 g fat

Creamed spinach180 cal

1 cup (200 g) · 4.8 g protein · 12.2 g carbs (1.5 g sugars) · 12.2 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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 K551 µg · 683 µg
    459%569%
  • Vitamin C91.9 mg · 30.2 mg
    102%34%
  • Sodiumlimit250 mg · 900 mg
    11%39%
  • Saturated fatlimit1.2 g · 6.6 g
    6%33%
  • Magnesium45.9 mg · 134 mg
    11%32%
  • Vitamin A339 µg · 514 µg
    38%57%
  • Calcium358 mg · 116 mg
    28%9%
  • Folate64.8 µg · 120 µg
    16%30%
  • Fiber5.8 g · 2.4 g
    21%9%
  • Vitamin E1.5 mg · 3.2 mg
    10%21%
  • Riboflavin (B2)0.46 mg · 0.32 mg
    36%24%
  • Cholesterollimit2.7 mg · 32 mg
    1%11%
  • Total fat5.8 g · 12.2 g
    7%16%
  • Choline1.1 mg · 32.4 mg
    <1%6%
  • Niacin (B3)1.6 mg · 0.7 mg
    10%4%
  • Copper0.074 mg · 0.12 mg
    8%13%
  • Vitamin B60.22 mg · 0.3 mg
    13%17%
  • Iron2.3 mg · 1.5 mg
    13%8%
  • Potassium490 mg · 680 mg
    10%14%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein4.1 g · 4.8 g8%·10%
  • Carbohydrates6.2 g · 12.2 g2%·4%
  • Phosphorus78.3 mg · 78 mg6%·6%
  • Zinc0.55 mg · 0.66 mg5%·6%
  • Selenium1.2 µg · 1.2 µg2%·2%
  • Vitamin D0 µg · 0.6 µg0%·3%
  • Thiamin (B1)0.14 mg · 0.11 mg12%·9%
  • Vitamin B120 µg · 0 µg0%·0%

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.

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