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 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 101%

  712 µg vs 121 µg

• Vitamin C33% vs 7%

  30.1 mg vs 6.6 mg

• Vitamin A30% vs 8%

  268 µg vs 70.8 µg

• Folate28% vs 7%

  110 µg vs 29 µg

• Vitamin E23% vs 3%

  3.4 mg vs 0.51 mg

• Calcium20% vs 1%

  256 mg vs 17 mg

• Riboflavin (B2)18% vs 4%

  0.24 mg vs 0.049 mg

• Fiber14% vs 1%

  3.9 g vs 0.4 g

• Copper13% vs 2%

  0.11 mg vs 0.021 mg

• Sodiumlimit10% vs 1%

  238 mg vs 27.8 mg

• Protein10% vs 1%

  5 g vs 0.71 g

• Total fat8% vs <1%

  6.5 g vs 0.15 g

• Thiamin (B1)9% vs 2%

  0.11 mg vs 0.019 mg

• Saturated fatlimit7% vs <1%

  1.4 g vs 0.016 g

• Iron8% vs 2%

  1.4 mg vs 0.32 mg

• Vitamin B68% vs 3%

  0.13 mg vs 0.049 mg

• Phosphorus6% vs 1%

  71.8 mg vs 9.8 mg

• Magnesium10% vs 6%

  42 mg vs 23.3 mg

Show as: bars · dots

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%