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

One serving each: 116 calories in frozen kale, cooked, fat added (1 cup, 175 g), 130 calories in frozen spinach, cooked with oil (1 cup, 220 g). More in frozen kale, cooked, fat added: vitamin C (6.5×).

More in frozen spinach, cooked with oil: vitamin K, vitamin A (4.8×), folate (2.3×), vitamin E (2.6×) and 14 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Frozen kale, cooked, fat added116 cal

1 cup (175 g) · 5 g protein · 9 g carbs (1.9 g sugars) · 6.5 g fat

Frozen spinach, cooked with oil130 cal

1 cup (220 g) · 8.5 g protein · 10.2 g carbs (1.1 g sugars) · 8.3 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%150%300%
  • Vitamin K712 µg · 1,158 µg
    593%965%
  • Vitamin A268 µg · 1,285 µg
    30%143%
  • Folate110 µg · 257 µg
    28%64%
  • Vitamin E3.4 mg · 8.8 mg
    23%58%
  • Magnesium42 mg · 174 mg
    10%41%
  • Vitamin C30.1 mg · 4.6 mg
    33%5%
  • Copper0.11 mg · 0.34 mg
    13%38%
  • Selenium1.8 µg · 11.7 µg
    3%21%
  • Iron1.4 mg · 4.2 mg
    8%23%
  • Fiber3.9 g · 7.9 g
    14%28%
  • Riboflavin (B2)0.24 mg · 0.37 mg
    18%29%
  • Choline1.2 mg · 52.8 mg
    <1%10%
  • Sodiumlimit238 mg · 453 mg
    10%20%
  • Vitamin B60.13 mg · 0.29 mg
    8%17%
  • Potassium245 mg · 642 mg
    5%14%
  • Protein5 g · 8.5 g
    10%17%
  • Calcium256 mg · 326 mg
    20%25%
  • Zinc0.46 mg · 1 mg
    4%9%
  • Thiamin (B1)0.11 mg · 0.17 mg
    9%14%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat6.5 g · 8.3 g8%·11%
  • Saturated fatlimit1.4 g · 1.2 g7%·6%
  • Cholesterollimit3.5 mg · 0 mg1%·0%
  • Carbohydrates9 g · 10.2 g3%·4%
  • Phosphorus71.8 mg · 106 mg6%·8%
  • Vitamin D0 µg · 0 µg0%·0%
  • Niacin (B3)0.78 mg · 0.94 mg5%·6%
  • 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