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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K514% vs 780%
616 µg vs 936 µg
- Vitamin A26% vs 65%
232 µg vs 583 µg
- Magnesium9% vs 43%
36.4 mg vs 180 mg
- Vitamin B67% vs 25%
0.12 mg vs 0.43 mg
- Folate24% vs 41%
95.5 µg vs 164 µg
- Vitamin C29% vs 46%
26.1 mg vs 41 mg
- Potassium5% vs 19%
212 mg vs 888 mg
- Vitamin E20% vs 31%
2.9 mg vs 4.7 mg
- Riboflavin (B2)16% vs 27%
0.21 mg vs 0.35 mg
- Sodiumlimit9% vs 19%
206 mg vs 447 mg
- Calcium17% vs 10%
221 mg vs 131 mg
- Choline<1% vs 7%
1.1 mg vs 37.8 mg
- Copper11% vs 17%
0.098 mg vs 0.15 mg
- Iron7% vs 11%
1.2 mg vs 2 mg
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.