Frozen kale, cooked, fat added vs Spinach, cooked
In short
For the same 100 calories you eat 152 g of frozen kale, cooked, fat added or 169 g of spinach, cooked. More in frozen kale, cooked, fat added: calcium.
More in spinach, cooked: vitamin K, vitamin A (2.5×), magnesium (4.9×), vitamin B6 (3.6×) and 9 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 · 5.6 g protein · 5.1 g carbs (0.81 g sugars) · 6.2 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 calories 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 K616 µg · 936 µg514%780%
- Vitamin A232 µg · 583 µg26%65%
- Magnesium36.4 mg · 180 mg9%43%
- Vitamin B60.12 mg · 0.43 mg7%25%
- Folate95.5 µg · 164 µg24%41%
- Vitamin C26.1 mg · 41 mg29%46%
- Potassium212 mg · 888 mg5%19%
- Vitamin E2.9 mg · 4.7 mg20%31%
- Riboflavin (B2)0.21 mg · 0.35 mg16%27%
- Sodiumlimit206 mg · 447 mg9%19%
- Calcium221 mg · 131 mg17%10%
- Choline1.1 mg · 37.8 mg<1%7%
- Copper0.098 mg · 0.15 mg11%17%
- Iron1.2 mg · 2 mg7%11%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4.3 g · 5.6 g9%·11%
- Total fat5.6 g · 6.2 g7%·8%
- Saturated fatlimit1.2 g · 1.4 g6%·7%
- Cholesterollimit3 mg · 3.4 mg1%·1%
- Carbohydrates7.8 g · 5.1 g3%·2%
- Fiber3.3 g · 3.1 g12%·11%
- Phosphorus62.1 mg · 79.7 mg5%·6%
- Zinc0.39 mg · 0.81 mg4%·7%
- Selenium1.5 µg · 0 µg3%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.092 mg · 0.13 mg8%·11%
- Niacin (B3)0.67 mg · 0.94 mg4%·6%
- Vitamin B120 µg · 0 µg0%·0%
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.