Fresh kale, cooked, fat added vs Creamed spinach
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
3 g protein · 4.6 g carbs (0.84 g sugars) · 4.3 g fat
2.4 g protein · 6.1 g carbs (0.76 g sugars) · 6.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin C76% vs 17%
68.1 mg vs 15.1 mg
- Vitamin K340% vs 285%
408 µg vs 341 µg
- Calcium20% vs 4%
265 mg vs 58 mg
- Riboflavin (B2)26% vs 12%
0.34 mg vs 0.16 mg
- Saturated fatlimit5% vs 16%
0.9 g vs 3.3 g
- Sodiumlimit8% vs 20%
185 mg vs 450 mg
- Fiber15% vs 4%
4.3 g vs 1.2 g
- Magnesium8% vs 16%
34 mg vs 67 mg
- Niacin (B3)7% vs 2%
1.2 mg vs 0.35 mg
- Iron9% vs 4%
1.7 mg vs 0.76 mg
- Cholesterollimit1% vs 5%
2 mg vs 16 mg
- Thiamin (B1)9% vs 4%
0.11 mg vs 0.053 mg
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.