Frozen kale, cooked, fat added vs Spinach, raw
In short
Gram for gram, there are 2.4 times as many calories in frozen kale, cooked, fat added as in spinach, raw (66 vs 27 in 100 g). More in frozen kale, cooked, fat added: calcium (2.1×).
More in spinach, raw: vitamin K, magnesium (3.9×), vitamin A, folate and 4 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
2.9 g protein · 5.1 g carbs (1.1 g sugars) · 3.7 g fat
2.9 g protein · 2.4 g carbs (0.42 g sugars) · 0.62 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 g 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 K339% vs 402%
407 µg vs 483 µg
- Magnesium6% vs 22%
24 mg vs 93 mg
- Vitamin A17% vs 31%
153 µg vs 283 µg
- Folate16% vs 29%
63 µg vs 116 µg
- Vitamin C19% vs 29%
17.2 mg vs 26.5 mg
- Potassium3% vs 12%
140 mg vs 582 mg
- Vitamin B65% vs 11%
0.077 mg vs 0.2 mg
- Calcium11% vs 5%
146 mg vs 68 mg
- Riboflavin (B2)10% vs 15%
0.14 mg vs 0.19 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein2.9 g · 2.9 g6%·6%
- Total fat3.7 g · 0.62 g5%·1%
- Saturated fatlimit0.82 g · 0.063 g4%·<1%
- Cholesterollimit2 mg · 0 mg1%·0%
- Carbohydrates5.1 g · 2.4 g2%·1%
- Fiber2.2 g · 1.6 g8%·6%
- Sodiumlimit136 mg · 111 mg6%·5%
- Iron0.82 mg · 1.3 mg5%·7%
- Phosphorus41 mg · 39 mg3%·3%
- Zinc0.26 mg · 0.45 mg2%·4%
- Copper0.065 mg · 0.082 mg7%·9%
- Selenium1 µg · 0 µg2%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E1.9 mg · 2 mg13%·14%
- Thiamin (B1)0.061 mg · 0.077 mg5%·6%
- Niacin (B3)0.44 mg · 0.55 mg3%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline0.7 mg · 19.3 mg<1%·4%
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.