Fresh kale, cooked, fat added vs Fresh spinach, cooked with oil

Fresh kale, cooked, fat addedFresh spinach, cooked with oil
Same weightSame caloriesOne serving

In short

Gram for gram, there are 10% more calories in fresh kale, cooked, fat added than in fresh spinach, cooked with oil (69 vs 63 in 100 g). More in fresh kale, cooked, fat added: vitamin C (2.8×), calcium (3.5×), riboflavin and fiber (2.4×).

More in fresh spinach, cooked with oil: vitamin K, magnesium (3.1×), vitamin E (2.7×), folate (2×) and 2 more. 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

Fresh spinach, cooked with oil63 cal

3.3 g protein · 3 g carbs (0.48 g sugars) · 4.1 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 K408 µg · 553 µg
    340%461%
  • Vitamin C68.1 mg · 24.2 mg
    76%27%
  • Magnesium34 mg · 106 mg
    8%25%
  • Calcium265 mg · 76 mg
    20%6%
  • Vitamin E1.1 mg · 3 mg
    7%20%
  • Folate48 µg · 97 µg
    12%24%
  • Riboflavin (B2)0.34 mg · 0.21 mg
    26%16%
  • Fiber4.3 g · 1.8 g
    15%6%
  • Vitamin A251 µg · 331 µg
    28%37%
  • Vitamin B60.16 mg · 0.23 mg
    10%14%

Show as: bars · dots

Where they are alike

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

  • Protein3 g · 3.3 g6%·7%
  • Total fat4.3 g · 4.1 g6%·5%
  • Saturated fatlimit0.9 g · 0.53 g5%·3%
  • Cholesterollimit2 mg · 0 mg1%·0%
  • Carbohydrates4.6 g · 3 g2%·1%
  • Sodiumlimit185 mg · 254 mg8%·11%
  • Potassium363 mg · 524 mg8%·11%
  • Iron1.7 mg · 1.2 mg9%·7%
  • Phosphorus58 mg · 47 mg5%·4%
  • Zinc0.41 mg · 0.48 mg4%·4%
  • Copper0.055 mg · 0.09 mg6%·10%
  • Selenium0.9 µg · 0 µg2%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.11 mg · 0.078 mg9%·7%
  • Niacin (B3)1.2 mg · 0.55 mg7%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline0.8 mg · 22 mg<1%·4%

From USDA FoodData Central: Fresh kale, cooked, fat added (Survey (FNDDS) 2709603), Fresh spinach, cooked with oil (Survey (FNDDS) 2709618). 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, rawCreamed spinachSpinach, cookedFrozen spinach, cooked with oil