Kale, cooked vs Fresh spinach, cooked with oil

Kale, cookedFresh spinach, cooked with oil
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 145 g of kale, cooked or 159 g of fresh spinach, cooked with oil. More in kale, cooked: vitamin C (2.6×), calcium (3.2×), riboflavin, fiber (2.2×) and niacin.

More in fresh spinach, cooked with oil: vitamin K, magnesium (3.4×), folate (2.2×), vitamin E (2.9×) and 6 more. 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

Fresh spinach, cooked with oil100 cal

159 g · 5.3 g protein · 4.8 g carbs (0.76 g sugars) · 6.5 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 · 878 µg
    493%732%
  • Vitamin C98.7 mg · 38.4 mg
    110%43%
  • Magnesium49.3 mg · 168 mg
    12%40%
  • Folate69.6 µg · 154 µg
    17%38%
  • Vitamin E1.6 mg · 4.7 mg
    11%31%
  • Calcium384 mg · 121 mg
    30%9%
  • Vitamin A364 µg · 525 µg
    40%58%
  • Riboflavin (B2)0.5 mg · 0.33 mg
    38%25%
  • Fiber6.2 g · 2.9 g
    22%10%
  • Vitamin B60.24 mg · 0.37 mg
    14%22%
  • Copper0.08 mg · 0.14 mg
    9%16%
  • Potassium526 mg · 832 mg
    11%18%
  • Choline1.2 mg · 34.9 mg
    <1%6%
  • Sodiumlimit268 mg · 403 mg
    12%18%
  • Niacin (B3)1.7 mg · 0.88 mg
    11%5%

Show as: bars · dots

Where they are alike

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

  • Protein4.4 g · 5.3 g9%·11%
  • Total fat6.2 g · 6.5 g8%·8%
  • Saturated fatlimit1.3 g · 0.84 g7%·4%
  • Cholesterollimit2.9 mg · 0 mg1%·0%
  • Carbohydrates6.7 g · 4.8 g2%·2%
  • Iron2.4 mg · 1.9 mg13%·11%
  • Phosphorus84.1 mg · 74.6 mg7%·6%
  • Zinc0.59 mg · 0.76 mg5%·7%
  • Selenium1.3 µg · 0 µg2%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.15 mg · 0.12 mg13%·10%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Kale, cooked (Survey (FNDDS) 2709602), Fresh spinach, cooked with oil (Survey (FNDDS) 2709618). 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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Kale, cooked vs Fresh spinach, cooked with oil: nutrition compared | MyFoodAnalysis