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

One serving each: 116 calories in frozen kale, cooked, fat added (1 cup, 175 g), 117 calories in fresh spinach, cooked with oil (1 cup, 185 g). More in frozen kale, cooked, fat added: calcium.

More in fresh spinach, cooked with oil: vitamin K, vitamin A (2.3×), magnesium (4.7×), vitamin B6 (3.2×) and 9 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Frozen kale, cooked, fat added116 cal

1 cup (175 g) · 5 g protein · 9 g carbs (1.9 g sugars) · 6.5 g fat

Fresh spinach, cooked with oil117 cal

1 cup (185 g) · 6.1 g protein · 5.6 g carbs (0.89 g sugars) · 7.6 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.

0%150%300%
  • Vitamin K712 µg · 1,024 µg
    593%853%
  • Vitamin A268 µg · 612 µg
    30%68%
  • Magnesium42 mg · 196 mg
    10%47%
  • Vitamin B60.13 mg · 0.43 mg
    8%25%
  • Folate110 µg · 179 µg
    28%45%
  • Vitamin C30.1 mg · 44.8 mg
    33%50%
  • Potassium245 mg · 969 mg
    5%21%
  • Vitamin E3.4 mg · 5.5 mg
    23%37%
  • Riboflavin (B2)0.24 mg · 0.38 mg
    18%30%
  • Sodiumlimit238 mg · 470 mg
    10%20%
  • Calcium256 mg · 141 mg
    20%11%
  • Choline1.2 mg · 40.7 mg
    <1%7%
  • Copper0.11 mg · 0.17 mg
    13%18%
  • Iron1.4 mg · 2.2 mg
    8%12%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein5 g · 6.1 g10%·12%
  • Total fat6.5 g · 7.6 g8%·10%
  • Saturated fatlimit1.4 g · 0.98 g7%·5%
  • Cholesterollimit3.5 mg · 0 mg1%·0%
  • Carbohydrates9 g · 5.6 g3%·2%
  • Fiber3.9 g · 3.3 g14%·12%
  • Phosphorus71.8 mg · 87 mg6%·7%
  • Zinc0.46 mg · 0.89 mg4%·8%
  • Selenium1.8 µg · 0 µg3%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.11 mg · 0.14 mg9%·12%
  • Niacin (B3)0.78 mg · 1 mg5%·6%
  • 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.

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