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

Where they differ

Each dot 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 gap is a small difference. Color says which food, never which is better.

• Vitamin K593% vs 965%

  712 µg vs 1,158 µg

• Vitamin A30% vs 143%

  268 µg vs 1,285 µg

• Folate28% vs 64%

  110 µg vs 257 µg

• Vitamin E23% vs 58%

  3.4 mg vs 8.8 mg

• Magnesium10% vs 41%

  42 mg vs 174 mg

• Vitamin C33% vs 5%

  30.1 mg vs 4.6 mg

• Copper13% vs 38%

  0.11 mg vs 0.34 mg

• Selenium3% vs 21%

  1.8 µg vs 11.7 µg

• Iron8% vs 23%

  1.4 mg vs 4.2 mg

• Fiber14% vs 28%

  3.9 g vs 7.9 g

• Riboflavin (B2)18% vs 29%

  0.24 mg vs 0.37 mg

• Choline<1% vs 10%

  1.2 mg vs 52.8 mg

• Sodiumlimit10% vs 20%

  238 mg vs 453 mg

• Vitamin B68% vs 17%

  0.13 mg vs 0.29 mg

• Potassium5% vs 14%

  245 mg vs 642 mg

• Protein10% vs 17%

  5 g vs 8.5 g

• Calcium20% vs 25%

  256 mg vs 326 mg

• Zinc4% vs 9%

  0.46 mg vs 1 mg

• Thiamin (B1)9% vs 14%

  0.11 mg vs 0.17 mg

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%