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

For the same 100 calories you eat 145 g of fresh kale, cooked, fat added or 159 g of fresh spinach, cooked with oil. More in fresh kale, cooked, fat added: vitamin C (2.6×), calcium (3.2×), riboflavin, fiber (2.2×) and niacin.

More in fresh spinach, cooked with oil: vitamin K, magnesium (3.4×), folate (2.2×), vitamin E (2.9×) and 6 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Fresh kale, cooked, fat added100 cal

145 g · 4.4 g protein · 6.7 g carbs (1.2 g sugars) · 6.2 g fat

Fresh spinach, cooked with oil100 cal

159 g · 5.3 g protein · 4.8 g carbs (0.76 g sugars) · 6.5 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 calories 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 K592 µg · 878 µg
    493%732%
  • Vitamin C98.7 mg · 38.4 mg
    110%43%
  • Magnesium49.3 mg · 168 mg
    12%40%
  • Folate69.6 µg · 154 µg
    17%38%
  • Vitamin E1.6 mg · 4.7 mg
    11%31%
  • Calcium384 mg · 121 mg
    30%9%
  • Vitamin A364 µg · 525 µg
    40%58%
  • Riboflavin (B2)0.5 mg · 0.33 mg
    38%25%
  • Fiber6.2 g · 2.9 g
    22%10%
  • Vitamin B60.24 mg · 0.37 mg
    14%22%
  • Copper0.08 mg · 0.14 mg
    9%16%
  • Potassium526 mg · 832 mg
    11%18%
  • Choline1.2 mg · 34.9 mg
    <1%6%
  • Sodiumlimit268 mg · 403 mg
    12%18%
  • Niacin (B3)1.7 mg · 0.88 mg
    11%5%

Show as: bars · dots

Where they are alike

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

  • Protein4.4 g · 5.3 g9%·11%
  • Total fat6.2 g · 6.5 g8%·8%
  • Saturated fatlimit1.3 g · 0.84 g7%·4%
  • Cholesterollimit2.9 mg · 0 mg1%·0%
  • Carbohydrates6.7 g · 4.8 g2%·2%
  • Iron2.4 mg · 1.9 mg13%·11%
  • Phosphorus84.1 mg · 74.6 mg7%·6%
  • Zinc0.59 mg · 0.76 mg5%·7%
  • Selenium1.3 µg · 0 µg2%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.15 mg · 0.12 mg13%·10%
  • Vitamin B120 µg · 0 µg0%·0%

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