Kale, cooked vs Fresh spinach, cooked with oil
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
145 g · 4.4 g protein · 6.7 g carbs (1.2 g sugars) · 6.2 g fat
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
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 732%
592 µg vs 878 µg
- Vitamin C110% vs 43%
98.7 mg vs 38.4 mg
- Magnesium12% vs 40%
49.3 mg vs 168 mg
- Folate17% vs 38%
69.6 µg vs 154 µg
- Vitamin E11% vs 31%
1.6 mg vs 4.7 mg
- Calcium30% vs 9%
384 mg vs 121 mg
- Vitamin A40% vs 58%
364 µg vs 525 µg
- Riboflavin (B2)38% vs 25%
0.5 mg vs 0.33 mg
- Fiber22% vs 10%
6.2 g vs 2.9 g
- Vitamin B614% vs 22%
0.24 mg vs 0.37 mg
- Copper9% vs 16%
0.08 mg vs 0.14 mg
- Potassium11% vs 18%
526 mg vs 832 mg
- Choline<1% vs 6%
1.2 mg vs 34.9 mg
- Sodiumlimit12% vs 18%
268 mg vs 403 mg
- Niacin (B3)11% vs 5%
1.7 mg vs 0.88 mg
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.