Frozen kale, cooked, fat added vs Spinach, raw

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 1490%

  616 µg vs 1,789 µg

• Vitamin A26% vs 116%

  232 µg vs 1,048 µg

• Folate24% vs 107%

  95.5 µg vs 430 µg

• Vitamin C29% vs 109%

  26.1 mg vs 98.1 mg

• Magnesium9% vs 82%

  36.4 mg vs 344 mg

• Potassium5% vs 46%

  212 mg vs 2,156 mg

• Riboflavin (B2)16% vs 55%

  0.21 mg vs 0.72 mg

• Vitamin B67% vs 42%

  0.12 mg vs 0.72 mg

• Vitamin E20% vs 50%

  2.9 mg vs 7.5 mg

• Copper11% vs 34%

  0.098 mg vs 0.3 mg

• Iron7% vs 26%

  1.2 mg vs 4.7 mg

• Thiamin (B1)8% vs 24%

  0.092 mg vs 0.29 mg

• Choline<1% vs 13%

  1.1 mg vs 71.5 mg

• Protein9% vs 21%

  4.3 g vs 10.6 g

• Zinc4% vs 15%

  0.39 mg vs 1.7 mg

• Fiber12% vs 21%

  3.3 g vs 5.9 g

• Sodiumlimit9% vs 18%

  206 mg vs 411 mg

• Niacin (B3)4% vs 13%

  0.67 mg vs 2 mg

• Phosphorus5% vs 12%

  62.1 mg vs 144 mg

• Saturated fatlimit6% vs 1%

  1.2 g vs 0.23 g

• Total fat7% vs 3%

  5.6 g vs 2.3 g

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%