Kale, cooked vs Creamed spinach

Kale, cookedCreamed spinach
Same weightSame caloriesOne serving

In short

One serving each: 93 calories in kale, cooked (1 cup, 135 g), 180 calories in creamed spinach (1 cup, 200 g). Most of those in creamed spinach come from fat.

More in kale, cooked: vitamin C (3×), calcium (3.1×), fiber (2.4×), riboflavin and 2 more. More in creamed spinach: vitamin K, sodium (3.6×), saturated fat (5.4×), magnesium (2.9×) and 9 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Kale, cooked93 cal

1 cup (135 g) · 4.1 g protein · 6.2 g carbs (1.1 g sugars) · 5.8 g fat

Creamed spinach180 cal

1 cup (200 g) · 4.8 g protein · 12.2 g carbs (1.5 g sugars) · 12.2 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%150%300%
  • Vitamin K551 µg · 683 µg
    459%569%
  • Vitamin C91.9 mg · 30.2 mg
    102%34%
  • Sodiumlimit250 mg · 900 mg
    11%39%
  • Saturated fatlimit1.2 g · 6.6 g
    6%33%
  • Magnesium45.9 mg · 134 mg
    11%32%
  • Vitamin A339 µg · 514 µg
    38%57%
  • Calcium358 mg · 116 mg
    28%9%
  • Folate64.8 µg · 120 µg
    16%30%
  • Fiber5.8 g · 2.4 g
    21%9%
  • Vitamin E1.5 mg · 3.2 mg
    10%21%
  • Riboflavin (B2)0.46 mg · 0.32 mg
    36%24%
  • Cholesterollimit2.7 mg · 32 mg
    1%11%
  • Total fat5.8 g · 12.2 g
    7%16%
  • Choline1.1 mg · 32.4 mg
    <1%6%
  • Niacin (B3)1.6 mg · 0.7 mg
    10%4%
  • Copper0.074 mg · 0.12 mg
    8%13%
  • Vitamin B60.22 mg · 0.3 mg
    13%17%
  • Iron2.3 mg · 1.5 mg
    13%8%
  • Potassium490 mg · 680 mg
    10%14%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein4.1 g · 4.8 g8%·10%
  • Carbohydrates6.2 g · 12.2 g2%·4%
  • Phosphorus78.3 mg · 78 mg6%·6%
  • Zinc0.55 mg · 0.66 mg5%·6%
  • Selenium1.2 µg · 1.2 µg2%·2%
  • Vitamin D0 µg · 0.6 µg0%·3%
  • Thiamin (B1)0.14 mg · 0.11 mg12%·9%
  • Vitamin B120 µg · 0 µg0%·0%

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
Kale, cooked vs Creamed spinach: nutrition compared | MyFoodAnalysis