Frozen kale, cooked, fat added vs Spinach, cooked
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
1 cup (175 g) · 5 g protein · 9 g carbs (1.9 g sugars) · 6.5 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K593% vs 852%
712 µg vs 1,022 µg
- Vitamin A30% vs 71%
268 µg vs 636 µg
- Magnesium10% vs 47%
42 mg vs 196 mg
- Vitamin B68% vs 27%
0.13 mg vs 0.46 mg
- Folate28% vs 45%
110 µg vs 179 µg
- Vitamin C33% vs 50%
30.1 mg vs 44.8 mg
- Potassium5% vs 21%
245 mg vs 969 mg
- Vitamin E23% vs 34%
3.4 mg vs 5.1 mg
- Riboflavin (B2)18% vs 30%
0.24 mg vs 0.38 mg
- Sodiumlimit10% vs 21%
238 mg vs 488 mg
- Calcium20% vs 11%
256 mg vs 142 mg
- Choline<1% vs 8%
1.2 mg vs 41.3 mg
- Copper13% vs 18%
0.11 mg vs 0.17 mg
- Iron8% vs 12%
1.4 mg vs 2.2 mg
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.