Frozen kale, cooked, fat added vs Fresh spinach, cooked with oil
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
2.9 g protein · 5.1 g carbs (1.1 g sugars) · 3.7 g fat
3.3 g protein · 3 g carbs (0.48 g sugars) · 4.1 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 g 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 K339% vs 461%
407 µg vs 553 µg
- Vitamin A17% vs 37%
153 µg vs 331 µg
- Magnesium6% vs 25%
24 mg vs 106 mg
- Vitamin B65% vs 14%
0.077 mg vs 0.23 mg
- Folate16% vs 24%
63 µg vs 97 µg
- Potassium3% vs 11%
140 mg vs 524 mg
- Vitamin C19% vs 27%
17.2 mg vs 24.2 mg
- Vitamin E13% vs 20%
1.9 mg vs 3 mg
- Riboflavin (B2)10% vs 16%
0.14 mg vs 0.21 mg
- Calcium11% vs 6%
146 mg vs 76 mg
- Sodiumlimit6% vs 11%
136 mg vs 254 mg
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.