Fresh kale, cooked, fat added vs Spinach, cooked

Fresh kale, cooked, fat addedSpinach, cooked
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 spinach, cooked. More in fresh kale, cooked, fat added: vitamin C (2.4×), calcium (2.9×), fiber (2×), riboflavin and niacin.

More in spinach, cooked: vitamin K, magnesium (3.6×), vitamin A, folate (2.4×) 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

Spinach, cooked100 cal

169 g · 5.6 g protein · 5.1 g carbs (0.81 g sugars) · 6.2 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 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 · 936 µg
    493%780%
  • Vitamin C98.7 mg · 41 mg
    110%46%
  • Magnesium49.3 mg · 180 mg
    12%43%
  • Vitamin A364 µg · 583 µg
    40%65%
  • Folate69.6 µg · 164 µg
    17%41%
  • Vitamin E1.6 mg · 4.7 mg
    11%31%
  • Calcium384 mg · 131 mg
    30%10%
  • Fiber6.2 g · 3.1 g
    22%11%
  • Vitamin B60.24 mg · 0.43 mg
    14%25%
  • Riboflavin (B2)0.5 mg · 0.35 mg
    38%27%
  • Copper0.08 mg · 0.15 mg
    9%17%
  • Sodiumlimit268 mg · 447 mg
    12%19%
  • Potassium526 mg · 888 mg
    11%19%
  • Choline1.2 mg · 37.8 mg
    <1%7%
  • Niacin (B3)1.7 mg · 0.94 mg
    11%6%

Show as: bars · dots

Where they are alike

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

  • Protein4.4 g · 5.6 g9%·11%
  • Total fat6.2 g · 6.2 g8%·8%
  • Saturated fatlimit1.3 g · 1.4 g7%·7%
  • Cholesterollimit2.9 mg · 3.4 mg1%·1%
  • Carbohydrates6.7 g · 5.1 g2%·2%
  • Iron2.4 mg · 2 mg13%·11%
  • Phosphorus84.1 mg · 79.7 mg7%·6%
  • Zinc0.59 mg · 0.81 mg5%·7%
  • Selenium1.3 µg · 0 µg2%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.15 mg · 0.13 mg13%·11%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Fresh kale, cooked, fat added (Survey (FNDDS) 2709603), Spinach, cooked (Survey (FNDDS) 2709620). 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 spinachFresh spinach, cooked with oilFrozen spinach, cooked with oil