Kale, cooked vs Creamed spinach

Kale, cookedCreamed spinach
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 145 g of kale, cooked or 111 g of creamed spinach. Most of those in creamed spinach come from fat.

More in kale, cooked: vitamin K, vitamin C (5.9×), riboflavin (2.8×), calcium (6×) and 6 more. More in creamed spinach: saturated fat (2.8×), sodium, magnesium and cholesterol (6.1×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Kale, cooked100 cal

145 g · 4.4 g protein · 6.7 g carbs (1.2 g sugars) · 6.2 g fat

Creamed spinach100 cal

111 g · 2.7 g protein · 6.8 g carbs (0.84 g sugars) · 6.8 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 calories 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 K592 µg · 379 µg
    493%316%
  • Vitamin C98.7 mg · 16.8 mg
    110%19%
  • Riboflavin (B2)0.5 mg · 0.18 mg
    38%14%
  • Calcium384 mg · 64.4 mg
    30%5%
  • Fiber6.2 g · 1.3 g
    22%5%
  • Saturated fatlimit1.3 g · 3.7 g
    7%18%
  • Sodiumlimit268 mg · 500 mg
    12%22%
  • Iron2.4 mg · 0.84 mg
    13%5%
  • Vitamin A364 µg · 286 µg
    40%32%
  • Niacin (B3)1.7 mg · 0.39 mg
    11%2%
  • Thiamin (B1)0.15 mg · 0.059 mg
    13%5%
  • Magnesium49.3 mg · 74.4 mg
    12%18%
  • Cholesterollimit2.9 mg · 17.8 mg
    1%6%
  • Vitamin B60.24 mg · 0.16 mg
    14%10%

Show as: bars · dots

Where they are alike

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

  • Protein4.4 g · 2.7 g9%·5%
  • Total fat6.2 g · 6.8 g8%·9%
  • Carbohydrates6.7 g · 6.8 g2%·2%
  • Potassium526 mg · 378 mg11%·8%
  • Phosphorus84.1 mg · 43.3 mg7%·3%
  • Zinc0.59 mg · 0.37 mg5%·3%
  • Copper0.08 mg · 0.066 mg9%·7%
  • Selenium1.3 µg · 0.67 µg2%·1%
  • Vitamin D0 µg · 0.33 µg0%·2%
  • Vitamin E1.6 mg · 1.8 mg11%·12%
  • Folate69.6 µg · 66.7 µg17%·17%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline1.2 mg · 18 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