Frozen kale, cooked, fat added vs Frozen spinach, cooked with oil

Frozen kale, cooked, fat addedFrozen spinach, cooked with oil
Same weightSame caloriesOne serving

In short

Gram for gram, there are 12% more calories in frozen kale, cooked, fat added than in frozen spinach, cooked with oil (66 vs 59 in 100 g). More in frozen kale, cooked, fat added: vitamin C (8.2×).

More in frozen spinach, cooked with oil: vitamin K, vitamin A (3.8×), vitamin E (2.1×), folate and 6 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Frozen kale, cooked, fat added66 cal

2.9 g protein · 5.1 g carbs (1.1 g sugars) · 3.7 g fat

Frozen spinach, cooked with oil59 cal

3.9 g protein · 4.7 g carbs (0.49 g sugars) · 3.8 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 g 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 K407 µg · 526 µg
    339%439%
  • Vitamin A153 µg · 584 µg
    17%65%
  • Vitamin C17.2 mg · 2.1 mg
    19%2%
  • Vitamin E1.9 mg · 4 mg
    13%27%
  • Folate63 µg · 117 µg
    16%29%
  • Magnesium24 mg · 79 mg
    6%19%
  • Copper0.065 mg · 0.16 mg
    7%17%
  • Selenium1 µg · 5.3 µg
    2%10%
  • Iron0.82 mg · 1.9 mg
    5%11%
  • Fiber2.2 g · 3.6 g
    8%13%
  • Choline0.7 mg · 24 mg
    <1%4%

Show as: bars · dots

Where they are alike

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

  • Protein2.9 g · 3.9 g6%·8%
  • Total fat3.7 g · 3.8 g5%·5%
  • Saturated fatlimit0.82 g · 0.54 g4%·3%
  • Cholesterollimit2 mg · 0 mg1%·0%
  • Carbohydrates5.1 g · 4.7 g2%·2%
  • Sodiumlimit136 mg · 206 mg6%·9%
  • Potassium140 mg · 292 mg3%·6%
  • Calcium146 mg · 148 mg11%·11%
  • Phosphorus41 mg · 48 mg3%·4%
  • Zinc0.26 mg · 0.47 mg2%·4%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.061 mg · 0.076 mg5%·6%
  • Riboflavin (B2)0.14 mg · 0.17 mg10%·13%
  • Niacin (B3)0.44 mg · 0.42 mg3%·3%
  • Vitamin B60.077 mg · 0.13 mg5%·8%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Frozen kale, cooked, fat added (Survey (FNDDS) 2709604), Frozen spinach, cooked with oil (Survey (FNDDS) 2709624). 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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Compare Frozen kale, cooked, fat added withSpinach, rawCreamed spinachSpinach, cookedFresh spinach, cooked with oil
Frozen kale, cooked, fat added vs Frozen spinach, cooked with oil: nutrition compared | MyFoodAnalysis