Kale, cooked vs Frozen spinach, cooked with oil
In short
Gram for gram, there are 17% more calories in kale, cooked than in frozen spinach, cooked with oil (69 vs 59 in 100 g). More in kale, cooked: vitamin C, riboflavin (2×), calcium and niacin (2.7×).
More in frozen spinach, cooked with oil: vitamin K, vitamin A (2.3×), vitamin E (3.6×), folate (2.4×) and 4 more. 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
3.9 g protein · 4.7 g carbs (0.49 g sugars) · 3.8 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 g 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.
- Vitamin K408 µg · 526 µg340%439%
- Vitamin C68.1 mg · 2.1 mg76%2%
- Vitamin A251 µg · 584 µg28%65%
- Vitamin E1.1 mg · 4 mg7%27%
- Folate48 µg · 117 µg12%29%
- Riboflavin (B2)0.34 mg · 0.17 mg26%13%
- Copper0.055 mg · 0.16 mg6%17%
- Magnesium34 mg · 79 mg8%19%
- Calcium265 mg · 148 mg20%11%
- Selenium0.9 µg · 5.3 µg2%10%
- Niacin (B3)1.2 mg · 0.42 mg7%3%
- Choline0.8 mg · 24 mg<1%4%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein3 g · 3.9 g6%·8%
- Total fat4.3 g · 3.8 g6%·5%
- Saturated fatlimit0.9 g · 0.54 g5%·3%
- Cholesterollimit2 mg · 0 mg1%·0%
- Carbohydrates4.6 g · 4.7 g2%·2%
- Fiber4.3 g · 3.6 g15%·13%
- Sodiumlimit185 mg · 206 mg8%·9%
- Potassium363 mg · 292 mg8%·6%
- Iron1.7 mg · 1.9 mg9%·11%
- Phosphorus58 mg · 48 mg5%·4%
- Zinc0.41 mg · 0.47 mg4%·4%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.11 mg · 0.076 mg9%·6%
- Vitamin B60.16 mg · 0.13 mg10%·8%
- Vitamin B120 µg · 0 µg0%·0%
From USDA FoodData Central: Kale, cooked (Survey (FNDDS) 2709602), Frozen spinach, cooked with oil (Survey (FNDDS) 2709624). 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.