Fresh kale, cooked, fat added vs Spinach, raw

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

In short

For the same 100 calories you eat 145 g of fresh kale, cooked, fat added or 370 g of spinach, raw. More in fresh kale, cooked, fat added: calcium, saturated fat (5.6×) and total fat (2.7×).

More in spinach, raw: vitamin K (3×), folate (6.2×), vitamin A (2.9×), magnesium (7×) and 12 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, raw100 cal

370 g · 10.6 g protein · 8.9 g carbs (1.6 g sugars) · 2.3 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 · 1,789 µg
    493%1490%
  • Folate69.6 µg · 430 µg
    17%107%
  • Vitamin A364 µg · 1,048 µg
    40%116%
  • Magnesium49.3 mg · 344 mg
    12%82%
  • Vitamin E1.6 mg · 7.5 mg
    11%50%
  • Potassium526 mg · 2,156 mg
    11%46%
  • Vitamin B60.24 mg · 0.72 mg
    14%42%
  • Copper0.08 mg · 0.3 mg
    9%34%
  • Riboflavin (B2)0.5 mg · 0.72 mg
    38%55%
  • Choline1.2 mg · 71.5 mg
    <1%13%
  • Iron2.4 mg · 4.7 mg
    13%26%
  • Protein4.4 g · 10.6 g
    9%21%
  • Thiamin (B1)0.15 mg · 0.29 mg
    13%24%
  • Calcium384 mg · 252 mg
    30%19%
  • Zinc0.59 mg · 1.7 mg
    5%15%
  • Sodiumlimit268 mg · 411 mg
    12%18%
  • Saturated fatlimit1.3 g · 0.23 g
    7%1%
  • Total fat6.2 g · 2.3 g
    8%3%
  • Phosphorus84.1 mg · 144 mg
    7%12%

Show as: bars · dots

Where they are alike

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

  • Cholesterollimit2.9 mg · 0 mg1%·0%
  • Carbohydrates6.7 g · 8.9 g2%·3%
  • Fiber6.2 g · 5.9 g22%·21%
  • Selenium1.3 µg · 0 µg2%·0%
  • Vitamin C98.7 mg · 98.1 mg110%·109%
  • Vitamin D0 µg · 0 µg0%·0%
  • Niacin (B3)1.7 mg · 2 mg11%·13%
  • Vitamin B120 µg · 0 µg0%·0%

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.

vs
Compare Fresh kale, cooked, fat added withCreamed spinachSpinach, cookedFresh spinach, cooked with oilFrozen spinach, cooked with oil