Fresh kale, cooked, fat added vs Spinach, raw
In short
One serving each: 93 calories in fresh kale, cooked, fat added (1 cup, 135 g), 7 calories in spinach, raw (1 cup, 25 g). More in fresh kale, cooked, fat added: vitamin K (4.6×), vitamin C (14×), riboflavin (9.5×), vitamin A (4.8×) and 17 more.
Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (135 g) · 4.1 g protein · 6.2 g carbs (1.1 g sugars) · 5.8 g fat
1 cup (25 g) · 0.71 g protein · 0.6 g carbs (0.1 g sugars) · 0.15 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.
- Vitamin K551 µg · 121 µg459%101%
- Vitamin C91.9 mg · 6.6 mg102%7%
- Riboflavin (B2)0.46 mg · 0.049 mg36%4%
- Vitamin A339 µg · 70.8 µg38%8%
- Calcium358 mg · 17 mg28%1%
- Fiber5.8 g · 0.4 g21%1%
- Iron2.3 mg · 0.32 mg13%2%
- Thiamin (B1)0.14 mg · 0.019 mg12%2%
- Vitamin B60.22 mg · 0.049 mg13%3%
- Sodiumlimit250 mg · 27.8 mg11%1%
- Niacin (B3)1.6 mg · 0.14 mg10%1%
- Folate64.8 µg · 29 µg16%7%
- Potassium490 mg · 146 mg10%3%
- Total fat5.8 g · 0.15 g7%<1%
- Protein4.1 g · 0.71 g8%1%
- Vitamin E1.5 mg · 0.51 mg10%3%
- Saturated fatlimit1.2 g · 0.016 g6%<1%
- Copper0.074 mg · 0.021 mg8%2%
- Phosphorus78.3 mg · 9.8 mg6%1%
- Magnesium45.9 mg · 23.3 mg11%6%
- Zinc0.55 mg · 0.11 mg5%1%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Cholesterollimit2.7 mg · 0 mg1%·0%
- Carbohydrates6.2 g · 0.6 g2%·<1%
- Selenium1.2 µg · 0 µg2%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin B120 µg · 0 µg0%·0%
- Choline1.1 mg · 4.8 mg<1%·1%
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.