Frozen kale, cooked, fat added vs Spinach, raw

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

In short

For the same 100 calories you eat 152 g of frozen kale, cooked, fat added or 370 g of spinach, raw. More in frozen kale, cooked, fat added: saturated fat (5.3×) and total fat (2.5×).

More in spinach, raw: vitamin K (2.9×), vitamin A (4.5×), folate (4.5×), vitamin C (3.8×) and 15 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Frozen kale, cooked, fat added100 cal

152 g · 4.3 g protein · 7.8 g carbs (1.7 g sugars) · 5.6 g fat

Spinach, raw100 cal

370 g · 10.6 g protein · 8.9 g carbs (1.6 g sugars) · 2.3 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.

0%150%300%
  • Vitamin K616 µg · 1,789 µg
    514%1490%
  • Vitamin A232 µg · 1,048 µg
    26%116%
  • Folate95.5 µg · 430 µg
    24%107%
  • Vitamin C26.1 mg · 98.1 mg
    29%109%
  • Magnesium36.4 mg · 344 mg
    9%82%
  • Potassium212 mg · 2,156 mg
    5%46%
  • Riboflavin (B2)0.21 mg · 0.72 mg
    16%55%
  • Vitamin B60.12 mg · 0.72 mg
    7%42%
  • Vitamin E2.9 mg · 7.5 mg
    20%50%
  • Copper0.098 mg · 0.3 mg
    11%34%
  • Iron1.2 mg · 4.7 mg
    7%26%
  • Thiamin (B1)0.092 mg · 0.29 mg
    8%24%
  • Choline1.1 mg · 71.5 mg
    <1%13%
  • Protein4.3 g · 10.6 g
    9%21%
  • Zinc0.39 mg · 1.7 mg
    4%15%
  • Fiber3.3 g · 5.9 g
    12%21%
  • Sodiumlimit206 mg · 411 mg
    9%18%
  • Niacin (B3)0.67 mg · 2 mg
    4%13%
  • Phosphorus62.1 mg · 144 mg
    5%12%
  • Saturated fatlimit1.2 g · 0.23 g
    6%1%
  • Total fat5.6 g · 2.3 g
    7%3%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Cholesterollimit3 mg · 0 mg1%·0%
  • Carbohydrates7.8 g · 8.9 g3%·3%
  • Calcium221 mg · 252 mg17%·19%
  • Selenium1.5 µg · 0 µg3%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Frozen kale, cooked, fat added (Survey (FNDDS) 2709604), Spinach, raw (Survey (FNDDS) 2709614). 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 withCreamed spinachSpinach, cookedFresh spinach, cooked with oilFrozen spinach, cooked with oil
Frozen kale, cooked, fat added vs Spinach, raw: nutrition compared | MyFoodAnalysis