Frozen kale, cooked, fat added vs Spinach, raw
In short
One serving each: 116 calories in frozen kale, cooked, fat added (1 cup, 175 g), 7 calories in spinach, raw (1 cup, 25 g). More in frozen kale, cooked, fat added: vitamin K (5.9×), vitamin C (4.5×), vitamin A (3.8×), folate (3.8×) and 14 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 (25 g) · 0.71 g protein · 0.6 g carbs (0.1 g sugars) · 0.15 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.
- Vitamin K712 µg · 121 µg593%101%
- Vitamin C30.1 mg · 6.6 mg33%7%
- Vitamin A268 µg · 70.8 µg30%8%
- Folate110 µg · 29 µg28%7%
- Vitamin E3.4 mg · 0.51 mg23%3%
- Calcium256 mg · 17 mg20%1%
- Riboflavin (B2)0.24 mg · 0.049 mg18%4%
- Fiber3.9 g · 0.4 g14%1%
- Copper0.11 mg · 0.021 mg13%2%
- Sodiumlimit238 mg · 27.8 mg10%1%
- Protein5 g · 0.71 g10%1%
- Total fat6.5 g · 0.15 g8%<1%
- Thiamin (B1)0.11 mg · 0.019 mg9%2%
- Saturated fatlimit1.4 g · 0.016 g7%<1%
- Iron1.4 mg · 0.32 mg8%2%
- Vitamin B60.13 mg · 0.049 mg8%3%
- Phosphorus71.8 mg · 9.8 mg6%1%
- Magnesium42 mg · 23.3 mg10%6%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Cholesterollimit3.5 mg · 0 mg1%·0%
- Carbohydrates9 g · 0.6 g3%·<1%
- Potassium245 mg · 146 mg5%·3%
- Zinc0.46 mg · 0.11 mg4%·1%
- Selenium1.8 µg · 0 µg3%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Niacin (B3)0.78 mg · 0.14 mg5%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline1.2 mg · 4.8 mg<1%·1%
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.