Frozen kale, cooked, fat added vs Fresh spinach, cooked with oil

Frozen kale, cooked, fat addedFresh spinach, cooked with oil
Same weightSame caloriesOne serving

In short

Gram for gram, the calories are about the same: 66 in 100 g of frozen kale, cooked, fat added, 63 of fresh spinach, cooked with oil. More in frozen kale, cooked, fat added: calcium.

More in fresh spinach, cooked with oil: vitamin K, vitamin A (2.2×), magnesium (4.4×), vitamin B6 (3×) and 6 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Frozen kale, cooked, fat added66 cal

2.9 g protein · 5.1 g carbs (1.1 g sugars) · 3.7 g fat

Fresh spinach, cooked with oil63 cal

3.3 g protein · 3 g carbs (0.48 g sugars) · 4.1 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 K407 µg · 553 µg
    339%461%
  • Vitamin A153 µg · 331 µg
    17%37%
  • Magnesium24 mg · 106 mg
    6%25%
  • Vitamin B60.077 mg · 0.23 mg
    5%14%
  • Folate63 µg · 97 µg
    16%24%
  • Potassium140 mg · 524 mg
    3%11%
  • Vitamin C17.2 mg · 24.2 mg
    19%27%
  • Vitamin E1.9 mg · 3 mg
    13%20%
  • Riboflavin (B2)0.14 mg · 0.21 mg
    10%16%
  • Calcium146 mg · 76 mg
    11%6%
  • Sodiumlimit136 mg · 254 mg
    6%11%

Show as: bars · dots

Where they are alike

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

  • Protein2.9 g · 3.3 g6%·7%
  • Total fat3.7 g · 4.1 g5%·5%
  • Saturated fatlimit0.82 g · 0.53 g4%·3%
  • Cholesterollimit2 mg · 0 mg1%·0%
  • Carbohydrates5.1 g · 3 g2%·1%
  • Fiber2.2 g · 1.8 g8%·6%
  • Iron0.82 mg · 1.2 mg5%·7%
  • Phosphorus41 mg · 47 mg3%·4%
  • Zinc0.26 mg · 0.48 mg2%·4%
  • Copper0.065 mg · 0.09 mg7%·10%
  • Selenium1 µg · 0 µg2%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.061 mg · 0.078 mg5%·7%
  • Niacin (B3)0.44 mg · 0.55 mg3%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline0.7 mg · 22 mg<1%·4%

From USDA FoodData Central: Frozen kale, cooked, fat added (Survey (FNDDS) 2709604), Fresh spinach, cooked with oil (Survey (FNDDS) 2709618). 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 Frozen kale, cooked, fat added withSpinach, rawCreamed spinachSpinach, cookedFrozen spinach, cooked with oil