Frozen kale, cooked, fat added vs Spinach, cooked
In short
Gram for gram, there are 12% more calories in frozen kale, cooked, fat added than in spinach, cooked (66 vs 59 in 100 g). More in frozen kale, cooked, fat added: calcium.
More in spinach, cooked: vitamin K, vitamin A (2.2×), magnesium (4.4×), vitamin B6 (3.3×) 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
3.3 g protein · 3 g carbs (0.48 g sugars) · 3.7 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 g 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.
- Vitamin K407 µg · 552 µg339%460%
- Vitamin A153 µg · 344 µg17%38%
- Magnesium24 mg · 106 mg6%25%
- Vitamin B60.077 mg · 0.25 mg5%15%
- Folate63 µg · 97 µg16%24%
- Potassium140 mg · 524 mg3%11%
- Vitamin C17.2 mg · 24.2 mg19%27%
- Sodiumlimit136 mg · 264 mg6%11%
- Riboflavin (B2)0.14 mg · 0.21 mg10%16%
- Vitamin E1.9 mg · 2.8 mg13%18%
- Calcium146 mg · 77 mg11%6%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein2.9 g · 3.3 g6%·7%
- Total fat3.7 g · 3.7 g5%·5%
- Saturated fatlimit0.82 g · 0.85 g4%·4%
- Cholesterollimit2 mg · 2 mg1%·1%
- Carbohydrates5.1 g · 3 g2%·1%
- Fiber2.2 g · 1.8 g8%·6%
- Iron0.82 mg · 1.2 mg5%·7%
- Phosphorus41 mg · 47 mg3%·4%
- Zinc0.26 mg · 0.48 mg2%·4%
- Copper0.065 mg · 0.09 mg7%·10%
- Selenium1 µg · 0 µg2%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.061 mg · 0.078 mg5%·7%
- Niacin (B3)0.44 mg · 0.55 mg3%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline0.7 mg · 22.3 mg<1%·4%
From USDA FoodData Central: Frozen kale, cooked, fat added (Survey (FNDDS) 2709604), Spinach, cooked (Survey (FNDDS) 2709620). 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.