Kale, cooked vs Creamed spinach
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
145 g · 4.4 g protein · 6.7 g carbs (1.2 g sugars) · 6.2 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K493% vs 316%
592 µg vs 379 µg
- Vitamin C110% vs 19%
98.7 mg vs 16.8 mg
- Riboflavin (B2)38% vs 14%
0.5 mg vs 0.18 mg
- Calcium30% vs 5%
384 mg vs 64.4 mg
- Fiber22% vs 5%
6.2 g vs 1.3 g
- Saturated fatlimit7% vs 18%
1.3 g vs 3.7 g
- Sodiumlimit12% vs 22%
268 mg vs 500 mg
- Iron13% vs 5%
2.4 mg vs 0.84 mg
- Vitamin A40% vs 32%
364 µg vs 286 µg
- Niacin (B3)11% vs 2%
1.7 mg vs 0.39 mg
- Thiamin (B1)13% vs 5%
0.15 mg vs 0.059 mg
- Magnesium12% vs 18%
49.3 mg vs 74.4 mg
- Cholesterollimit1% vs 6%
2.9 mg vs 17.8 mg
- Vitamin B614% vs 10%
0.24 mg vs 0.16 mg
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.