Frozen kale, cooked, fat added vs Fresh spinach, cooked with oil
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
1 cup (175 g) · 5 g protein · 9 g carbs (1.9 g sugars) · 6.5 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K593% vs 853%
712 µg vs 1,024 µg
- Vitamin A30% vs 68%
268 µg vs 612 µg
- Magnesium10% vs 47%
42 mg vs 196 mg
- Vitamin B68% vs 25%
0.13 mg vs 0.43 mg
- Folate28% vs 45%
110 µg vs 179 µg
- Vitamin C33% vs 50%
30.1 mg vs 44.8 mg
- Potassium5% vs 21%
245 mg vs 969 mg
- Vitamin E23% vs 37%
3.4 mg vs 5.5 mg
- Riboflavin (B2)18% vs 30%
0.24 mg vs 0.38 mg
- Sodiumlimit10% vs 20%
238 mg vs 470 mg
- Calcium20% vs 11%
256 mg vs 141 mg
- Choline<1% vs 7%
1.2 mg vs 40.7 mg
- Copper13% vs 18%
0.11 mg vs 0.17 mg
- Iron8% vs 12%
1.4 mg vs 2.2 mg
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.