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

For the same 100 calories you eat 152 g of frozen kale, cooked, fat added or 159 g 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 (2.3×), magnesium (4.6×), vitamin B6 (3.2×) and 8 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Frozen kale, cooked, fat added100 cal

152 g · 4.3 g protein · 7.8 g carbs (1.7 g sugars) · 5.6 g fat

Fresh spinach, cooked with oil100 cal

159 g · 5.3 g protein · 4.8 g carbs (0.76 g sugars) · 6.5 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 K616 µg · 878 µg
    514%732%
  • Vitamin A232 µg · 525 µg
    26%58%
  • Magnesium36.4 mg · 168 mg
    9%40%
  • Vitamin B60.12 mg · 0.37 mg
    7%22%
  • Folate95.5 µg · 154 µg
    24%38%
  • Vitamin C26.1 mg · 38.4 mg
    29%43%
  • Potassium212 mg · 832 mg
    5%18%
  • Vitamin E2.9 mg · 4.7 mg
    20%31%
  • Riboflavin (B2)0.21 mg · 0.33 mg
    16%25%
  • Sodiumlimit206 mg · 403 mg
    9%18%
  • Calcium221 mg · 121 mg
    17%9%
  • Choline1.1 mg · 34.9 mg
    <1%6%
  • Copper0.098 mg · 0.14 mg
    11%16%

Show as: bars · dots

Where they are alike

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

  • Protein4.3 g · 5.3 g9%·11%
  • Total fat5.6 g · 6.5 g7%·8%
  • Saturated fatlimit1.2 g · 0.84 g6%·4%
  • Cholesterollimit3 mg · 0 mg1%·0%
  • Carbohydrates7.8 g · 4.8 g3%·2%
  • Fiber3.3 g · 2.9 g12%·10%
  • Iron1.2 mg · 1.9 mg7%·11%
  • Phosphorus62.1 mg · 74.6 mg5%·6%
  • Zinc0.39 mg · 0.76 mg4%·7%
  • Selenium1.5 µg · 0 µg3%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.092 mg · 0.12 mg8%·10%
  • Niacin (B3)0.67 mg · 0.88 mg4%·5%
  • Vitamin B120 µg · 0 µg0%·0%

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.

vs
Compare Frozen kale, cooked, fat added withSpinach, rawCreamed spinachSpinach, cookedFrozen spinach, cooked with oil