Frozen kale, cooked, fat added vs Fresh spinach, cooked with oil
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
152 g · 4.3 g protein · 7.8 g carbs (1.7 g sugars) · 5.6 g fat
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
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 K514% vs 732%
616 µg vs 878 µg
- Vitamin A26% vs 58%
232 µg vs 525 µg
- Magnesium9% vs 40%
36.4 mg vs 168 mg
- Vitamin B67% vs 22%
0.12 mg vs 0.37 mg
- Folate24% vs 38%
95.5 µg vs 154 µg
- Vitamin C29% vs 43%
26.1 mg vs 38.4 mg
- Potassium5% vs 18%
212 mg vs 832 mg
- Vitamin E20% vs 31%
2.9 mg vs 4.7 mg
- Riboflavin (B2)16% vs 25%
0.21 mg vs 0.33 mg
- Sodiumlimit9% vs 18%
206 mg vs 403 mg
- Calcium17% vs 9%
221 mg vs 121 mg
- Choline<1% vs 6%
1.1 mg vs 34.9 mg
- Copper11% vs 16%
0.098 mg vs 0.14 mg
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.