Frozen kale, cooked, fat added vs Spinach, cooked

Frozen kale, cooked, fat addedSpinach, cooked
Same weightSame caloriesOne serving

In short

One serving each: 116 calories in frozen kale, cooked, fat added (1 cup, 175 g), 109 calories in spinach, cooked (1 cup, 185 g). More in frozen kale, cooked, fat added: calcium.

More in spinach, cooked: vitamin K, vitamin A (2.4×), magnesium (4.7×), vitamin B6 (3.4×) and 9 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Frozen kale, cooked, fat added116 cal

1 cup (175 g) · 5 g protein · 9 g carbs (1.9 g sugars) · 6.5 g fat

Spinach, cooked109 cal

1 cup (185 g) · 6.1 g protein · 5.6 g carbs (0.89 g sugars) · 6.8 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%150%300%
  • Vitamin K712 µg · 1,022 µg
    593%852%
  • Vitamin A268 µg · 636 µg
    30%71%
  • Magnesium42 mg · 196 mg
    10%47%
  • Vitamin B60.13 mg · 0.46 mg
    8%27%
  • Folate110 µg · 179 µg
    28%45%
  • Vitamin C30.1 mg · 44.8 mg
    33%50%
  • Potassium245 mg · 969 mg
    5%21%
  • Vitamin E3.4 mg · 5.1 mg
    23%34%
  • Riboflavin (B2)0.24 mg · 0.38 mg
    18%30%
  • Sodiumlimit238 mg · 488 mg
    10%21%
  • Calcium256 mg · 142 mg
    20%11%
  • Choline1.2 mg · 41.3 mg
    <1%8%
  • Copper0.11 mg · 0.17 mg
    13%18%
  • Iron1.4 mg · 2.2 mg
    8%12%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein5 g · 6.1 g10%·12%
  • Total fat6.5 g · 6.8 g8%·9%
  • Saturated fatlimit1.4 g · 1.6 g7%·8%
  • Cholesterollimit3.5 mg · 3.7 mg1%·1%
  • Carbohydrates9 g · 5.6 g3%·2%
  • Fiber3.9 g · 3.3 g14%·12%
  • Phosphorus71.8 mg · 87 mg6%·7%
  • Zinc0.46 mg · 0.89 mg4%·8%
  • Selenium1.8 µg · 0 µg3%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.11 mg · 0.14 mg9%·12%
  • Niacin (B3)0.78 mg · 1 mg5%·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.

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Compare Frozen kale, cooked, fat added withSpinach, rawCreamed spinachFresh spinach, cooked with oilFrozen spinach, cooked with oil