Frozen kale, cooked, fat added vs Frozen spinach, cooked with oil
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
152 g · 4.3 g protein · 7.8 g carbs (1.7 g sugars) · 5.6 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K514% vs 743%
616 µg vs 892 µg
- Vitamin A26% vs 110%
232 µg vs 990 µg
- Folate24% vs 50%
95.5 µg vs 198 µg
- Vitamin E20% vs 45%
2.9 mg vs 6.7 mg
- Vitamin C29% vs 4%
26.1 mg vs 3.6 mg
- Magnesium9% vs 32%
36.4 mg vs 134 mg
- Copper11% vs 29%
0.098 mg vs 0.26 mg
- Selenium3% vs 16%
1.5 µg vs 9 µg
- Iron7% vs 18%
1.2 mg vs 3.2 mg
- Fiber12% vs 22%
3.3 g vs 6.1 g
- Choline<1% vs 7%
1.1 mg vs 40.7 mg
- Riboflavin (B2)16% vs 22%
0.21 mg vs 0.29 mg
- Vitamin B67% vs 13%
0.12 mg vs 0.22 mg
- Sodiumlimit9% vs 15%
206 mg vs 349 mg
- Potassium5% vs 11%
212 mg vs 495 mg
- Protein9% vs 13%
4.3 g vs 6.6 g
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.