Kale, cooked vs Creamed spinach

Kale, cookedCreamed spinach
Same weightSame caloriesOne serving

In short

Gram for gram, there are 30% more calories in creamed spinach than in kale, cooked (90 vs 69 in 100 g). Most of those in creamed spinach come from fat.

More in kale, cooked: vitamin C (4.5×), vitamin K, calcium (4.6×), riboflavin (2.2×) and 4 more. More in creamed spinach: saturated fat (3.7×), sodium (2.4×), magnesium and cholesterol (8×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Kale, cooked69 cal

3 g protein · 4.6 g carbs (0.84 g sugars) · 4.3 g fat

Creamed spinach90 cal

2.4 g protein · 6.1 g carbs (0.76 g sugars) · 6.1 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 g 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 C68.1 mg · 15.1 mg
    76%17%
  • Vitamin K408 µg · 341 µg
    340%285%
  • Calcium265 mg · 58 mg
    20%4%
  • Riboflavin (B2)0.34 mg · 0.16 mg
    26%12%
  • Saturated fatlimit0.9 g · 3.3 g
    5%16%
  • Sodiumlimit185 mg · 450 mg
    8%20%
  • Fiber4.3 g · 1.2 g
    15%4%
  • Magnesium34 mg · 67 mg
    8%16%
  • Niacin (B3)1.2 mg · 0.35 mg
    7%2%
  • Iron1.7 mg · 0.76 mg
    9%4%
  • Cholesterollimit2 mg · 16 mg
    1%5%
  • Thiamin (B1)0.11 mg · 0.053 mg
    9%4%

Show as: bars · dots

Where they are alike

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

  • Protein3 g · 2.4 g6%·5%
  • Total fat4.3 g · 6.1 g6%·8%
  • Carbohydrates4.6 g · 6.1 g2%·2%
  • Potassium363 mg · 340 mg8%·7%
  • Phosphorus58 mg · 39 mg5%·3%
  • Zinc0.41 mg · 0.33 mg4%·3%
  • Copper0.055 mg · 0.059 mg6%·7%
  • Selenium0.9 µg · 0.6 µg2%·1%
  • Vitamin A251 µg · 257 µg28%·29%
  • Vitamin D0 µg · 0.3 µg0%·2%
  • Vitamin E1.1 mg · 1.6 mg7%·11%
  • Vitamin B60.16 mg · 0.15 mg10%·9%
  • Folate48 µg · 60 µg12%·15%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline0.8 mg · 16.2 mg<1%·3%

From USDA FoodData Central: Kale, cooked (Survey (FNDDS) 2709602), Creamed spinach (Survey (FNDDS) 2709628). 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 Kale, cooked withSpinach, rawSpinach, cookedFresh spinach, cooked with oilFrozen spinach, cooked with oil