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

For the same 100 calories you eat 152 g of frozen kale, cooked, fat added or 169 g of frozen spinach, cooked with oil. More in frozen kale, cooked, fat added: vitamin C (7.3×).

More in frozen spinach, cooked with oil: vitamin K, vitamin A (4.3×), folate (2.1×), vitamin E (2.3×) and 11 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Frozen kale, cooked, fat added100 cal

152 g · 4.3 g protein · 7.8 g carbs (1.7 g sugars) · 5.6 g fat

Frozen spinach, cooked with oil100 cal

169 g · 6.6 g protein · 7.9 g carbs (0.83 g sugars) · 6.4 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 calories 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 K616 µg · 892 µg
    514%743%
  • Vitamin A232 µg · 990 µg
    26%110%
  • Folate95.5 µg · 198 µg
    24%50%
  • Vitamin E2.9 mg · 6.7 mg
    20%45%
  • Vitamin C26.1 mg · 3.6 mg
    29%4%
  • Magnesium36.4 mg · 134 mg
    9%32%
  • Copper0.098 mg · 0.26 mg
    11%29%
  • Selenium1.5 µg · 9 µg
    3%16%
  • Iron1.2 mg · 3.2 mg
    7%18%
  • Fiber3.3 g · 6.1 g
    12%22%
  • Choline1.1 mg · 40.7 mg
    <1%7%
  • Riboflavin (B2)0.21 mg · 0.29 mg
    16%22%
  • Vitamin B60.12 mg · 0.22 mg
    7%13%
  • Sodiumlimit206 mg · 349 mg
    9%15%
  • Potassium212 mg · 495 mg
    5%11%
  • Protein4.3 g · 6.6 g
    9%13%

Show as: bars · dots

Where they are alike

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

  • Total fat5.6 g · 6.4 g7%·8%
  • Saturated fatlimit1.2 g · 0.92 g6%·5%
  • Cholesterollimit3 mg · 0 mg1%·0%
  • Carbohydrates7.8 g · 7.9 g3%·3%
  • Calcium221 mg · 251 mg17%·19%
  • Phosphorus62.1 mg · 81.4 mg5%·7%
  • Zinc0.39 mg · 0.8 mg4%·7%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.092 mg · 0.13 mg8%·11%
  • Niacin (B3)0.67 mg · 0.72 mg4%·5%
  • 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