Fresh kale, cooked, fat added vs Spinach, raw

Fresh kale, cooked, fat addedSpinach, raw
Same weightSame caloriesOne serving

In short

Gram for gram, there are 2.6 times as many calories in fresh kale, cooked, fat added as in spinach, raw (69 vs 27 in 100 g). More in fresh kale, cooked, fat added: vitamin C (2.6×), calcium (3.9×), riboflavin, fiber (2.7×) and 2 more.

More in spinach, raw: vitamin K, folate (2.4×), magnesium (2.7×), vitamin E and potassium. 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

Spinach, raw27 cal

2.9 g protein · 2.4 g carbs (0.42 g sugars) · 0.62 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 · 483 µg
    340%402%
  • Vitamin C68.1 mg · 26.5 mg
    76%29%
  • Folate48 µg · 116 µg
    12%29%
  • Calcium265 mg · 68 mg
    20%5%
  • Magnesium34 mg · 93 mg
    8%22%
  • Riboflavin (B2)0.34 mg · 0.19 mg
    26%15%
  • Fiber4.3 g · 1.6 g
    15%6%
  • Vitamin E1.1 mg · 2 mg
    7%14%
  • Total fat4.3 g · 0.62 g
    6%1%
  • Potassium363 mg · 582 mg
    8%12%
  • Saturated fatlimit0.9 g · 0.063 g
    5%<1%

Show as: bars · dots

Where they are alike

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

  • Protein3 g · 2.9 g6%·6%
  • Cholesterollimit2 mg · 0 mg1%·0%
  • Carbohydrates4.6 g · 2.4 g2%·1%
  • Sodiumlimit185 mg · 111 mg8%·5%
  • Iron1.7 mg · 1.3 mg9%·7%
  • Phosphorus58 mg · 39 mg5%·3%
  • Zinc0.41 mg · 0.45 mg4%·4%
  • Copper0.055 mg · 0.082 mg6%·9%
  • Selenium0.9 µg · 0 µg2%·0%
  • Vitamin A251 µg · 283 µg28%·31%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.11 mg · 0.077 mg9%·6%
  • Niacin (B3)1.2 mg · 0.55 mg7%·3%
  • Vitamin B60.16 mg · 0.2 mg10%·11%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline0.8 mg · 19.3 mg<1%·4%

From USDA FoodData Central: Fresh kale, cooked, fat added (Survey (FNDDS) 2709603), Spinach, raw (Survey (FNDDS) 2709614). 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 withCreamed spinachSpinach, cookedFresh spinach, cooked with oilFrozen spinach, cooked with oil
Fresh kale, cooked, fat added vs Spinach, raw: nutrition compared | MyFoodAnalysis