Frozen kale, cooked, fat added vs Frozen spinach, cooked with oil
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
2.9 g protein · 5.1 g carbs (1.1 g sugars) · 3.7 g fat
3.9 g protein · 4.7 g carbs (0.49 g sugars) · 3.8 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 g 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 K339% vs 439%
407 µg vs 526 µg
- Vitamin A17% vs 65%
153 µg vs 584 µg
- Vitamin C19% vs 2%
17.2 mg vs 2.1 mg
- Vitamin E13% vs 27%
1.9 mg vs 4 mg
- Folate16% vs 29%
63 µg vs 117 µg
- Magnesium6% vs 19%
24 mg vs 79 mg
- Copper7% vs 17%
0.065 mg vs 0.16 mg
- Selenium2% vs 10%
1 µg vs 5.3 µg
- Iron5% vs 11%
0.82 mg vs 1.9 mg
- Fiber8% vs 13%
2.2 g vs 3.6 g
- Choline<1% vs 4%
0.7 mg vs 24 mg
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.