Fresh kale, cooked, fat added vs Spinach, raw

Where they differ

Each dot 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 gap is a small difference. Color says which food, never which is better.

• Vitamin K493% vs 1490%

  592 µg vs 1,789 µg

• Folate17% vs 107%

  69.6 µg vs 430 µg

• Vitamin A40% vs 116%

  364 µg vs 1,048 µg

• Magnesium12% vs 82%

  49.3 mg vs 344 mg

• Vitamin E11% vs 50%

  1.6 mg vs 7.5 mg

• Potassium11% vs 46%

  526 mg vs 2,156 mg

• Vitamin B614% vs 42%

  0.24 mg vs 0.72 mg

• Copper9% vs 34%

  0.08 mg vs 0.3 mg

• Riboflavin (B2)38% vs 55%

  0.5 mg vs 0.72 mg

• Choline<1% vs 13%

  1.2 mg vs 71.5 mg

• Iron13% vs 26%

  2.4 mg vs 4.7 mg

• Protein9% vs 21%

  4.4 g vs 10.6 g

• Thiamin (B1)13% vs 24%

  0.15 mg vs 0.29 mg

• Calcium30% vs 19%

  384 mg vs 252 mg

• Zinc5% vs 15%

  0.59 mg vs 1.7 mg

• Sodiumlimit12% vs 18%

  268 mg vs 411 mg

• Saturated fatlimit7% vs 1%

  1.3 g vs 0.23 g

• Total fat8% vs 3%

  6.2 g vs 2.3 g

• Phosphorus7% vs 12%

  84.1 mg vs 144 mg

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%