Kale, cooked vs Creamed spinach
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
3 g protein · 4.6 g carbs (0.84 g sugars) · 4.3 g fat
2.4 g protein · 6.1 g carbs (0.76 g sugars) · 6.1 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 C76% vs 17%
68.1 mg vs 15.1 mg
- Vitamin K340% vs 285%
408 µg vs 341 µg
- Calcium20% vs 4%
265 mg vs 58 mg
- Riboflavin (B2)26% vs 12%
0.34 mg vs 0.16 mg
- Saturated fatlimit5% vs 16%
0.9 g vs 3.3 g
- Sodiumlimit8% vs 20%
185 mg vs 450 mg
- Fiber15% vs 4%
4.3 g vs 1.2 g
- Magnesium8% vs 16%
34 mg vs 67 mg
- Niacin (B3)7% vs 2%
1.2 mg vs 0.35 mg
- Iron9% vs 4%
1.7 mg vs 0.76 mg
- Cholesterollimit1% vs 5%
2 mg vs 16 mg
- Thiamin (B1)9% vs 4%
0.11 mg vs 0.053 mg
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.