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

Fresh kale, cooked, fat addedFrozen 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 169 g of frozen spinach, cooked with oil. More in fresh kale, cooked, fat added: vitamin C, riboflavin, calcium and niacin (2.3×).

More in frozen spinach, cooked with oil: vitamin K, vitamin A (2.7×), vitamin E (4.2×), folate (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

Frozen spinach, cooked with oil100 cal

169 g · 6.6 g protein · 7.9 g carbs (0.83 g sugars) · 6.4 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 · 892 µg
    493%743%
  • Vitamin C98.7 mg · 3.6 mg
    110%4%
  • Vitamin A364 µg · 990 µg
    40%110%
  • Vitamin E1.6 mg · 6.7 mg
    11%45%
  • Folate69.6 µg · 198 µg
    17%50%
  • Copper0.08 mg · 0.26 mg
    9%29%
  • Magnesium49.3 mg · 134 mg
    12%32%
  • Riboflavin (B2)0.5 mg · 0.29 mg
    38%22%
  • Selenium1.3 µg · 9 µg
    2%16%
  • Calcium384 mg · 251 mg
    30%19%
  • Choline1.2 mg · 40.7 mg
    <1%7%
  • Niacin (B3)1.7 mg · 0.72 mg
    11%5%
  • Iron2.4 mg · 3.2 mg
    13%18%
  • Protein4.4 g · 6.6 g
    9%13%

Show as: bars · dots

Where they are alike

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

  • Total fat6.2 g · 6.4 g8%·8%
  • Saturated fatlimit1.3 g · 0.92 g7%·5%
  • Cholesterollimit2.9 mg · 0 mg1%·0%
  • Carbohydrates6.7 g · 7.9 g2%·3%
  • Fiber6.2 g · 6.1 g22%·22%
  • Sodiumlimit268 mg · 349 mg12%·15%
  • Potassium526 mg · 495 mg11%·11%
  • Phosphorus84.1 mg · 81.4 mg7%·7%
  • Zinc0.59 mg · 0.8 mg5%·7%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.15 mg · 0.13 mg13%·11%
  • Vitamin B60.24 mg · 0.22 mg14%·13%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Fresh kale, cooked, fat added (Survey (FNDDS) 2709603), Frozen spinach, cooked with oil (Survey (FNDDS) 2709624). 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, cookedFresh spinach, cooked with oil