Kale, cooked vs Fresh spinach, cooked with oil
In short
One serving each: 93 calories in kale, cooked (1 cup, 135 g), 117 calories in fresh spinach, cooked with oil (1 cup, 185 g). More in kale, cooked: vitamin C (2.1×), calcium (2.5×), fiber and riboflavin.
More in fresh spinach, cooked with oil: vitamin K, magnesium (4.3×), vitamin A, folate (2.8×) and 7 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (135 g) · 4.1 g protein · 6.2 g carbs (1.1 g sugars) · 5.8 g fat
1 cup (185 g) · 6.1 g protein · 5.6 g carbs (0.89 g sugars) · 7.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K459% vs 853%
551 µg vs 1,024 µg
- Vitamin C102% vs 50%
91.9 mg vs 44.8 mg
- Magnesium11% vs 47%
45.9 mg vs 196 mg
- Vitamin A38% vs 68%
339 µg vs 612 µg
- Folate16% vs 45%
64.8 µg vs 179 µg
- Vitamin E10% vs 37%
1.5 mg vs 5.5 mg
- Calcium28% vs 11%
358 mg vs 141 mg
- Vitamin B613% vs 25%
0.22 mg vs 0.43 mg
- Copper8% vs 18%
0.074 mg vs 0.17 mg
- Potassium10% vs 21%
490 mg vs 969 mg
- Sodiumlimit11% vs 20%
250 mg vs 470 mg
- Fiber21% vs 12%
5.8 g vs 3.3 g
- Choline<1% vs 7%
1.1 mg vs 40.7 mg
- Riboflavin (B2)36% vs 30%
0.46 mg vs 0.38 mg
- Protein8% vs 12%
4.1 g vs 6.1 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat5.8 g · 7.6 g7%·10%
- Saturated fatlimit1.2 g · 0.98 g6%·5%
- Cholesterollimit2.7 mg · 0 mg1%·0%
- Carbohydrates6.2 g · 5.6 g2%·2%
- Iron2.3 mg · 2.2 mg13%·12%
- Phosphorus78.3 mg · 87 mg6%·7%
- Zinc0.55 mg · 0.89 mg5%·8%
- Selenium1.2 µg · 0 µg2%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.14 mg · 0.14 mg12%·12%
- Niacin (B3)1.6 mg · 1 mg10%·6%
- 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.