Kale, cooked vs Frozen spinach, cooked with oil

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

In short

For the same 100 calories you eat 145 g of kale, cooked or 169 g of frozen spinach, cooked with oil. More in kale, cooked: vitamin C, riboflavin, calcium and niacin (2.3×).

More in frozen spinach, cooked with oil: vitamin K, vitamin A (2.7×), vitamin E (4.2×), folate (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

Frozen spinach, cooked with oil100 cal

169 g · 6.6 g protein · 7.9 g carbs (0.83 g sugars) · 6.4 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 · 892 µg
    493%743%
  • Vitamin C98.7 mg · 3.6 mg
    110%4%
  • Vitamin A364 µg · 990 µg
    40%110%
  • Vitamin E1.6 mg · 6.7 mg
    11%45%
  • Folate69.6 µg · 198 µg
    17%50%
  • Copper0.08 mg · 0.26 mg
    9%29%
  • Magnesium49.3 mg · 134 mg
    12%32%
  • Riboflavin (B2)0.5 mg · 0.29 mg
    38%22%
  • Selenium1.3 µg · 9 µg
    2%16%
  • Calcium384 mg · 251 mg
    30%19%
  • Choline1.2 mg · 40.7 mg
    <1%7%
  • Niacin (B3)1.7 mg · 0.72 mg
    11%5%
  • Iron2.4 mg · 3.2 mg
    13%18%
  • Protein4.4 g · 6.6 g
    9%13%

Show as: bars · dots

Where they are alike

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

  • Total fat6.2 g · 6.4 g8%·8%
  • Saturated fatlimit1.3 g · 0.92 g7%·5%
  • Cholesterollimit2.9 mg · 0 mg1%·0%
  • Carbohydrates6.7 g · 7.9 g2%·3%
  • Fiber6.2 g · 6.1 g22%·22%
  • Sodiumlimit268 mg · 349 mg12%·15%
  • Potassium526 mg · 495 mg11%·11%
  • Phosphorus84.1 mg · 81.4 mg7%·7%
  • Zinc0.59 mg · 0.8 mg5%·7%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.15 mg · 0.13 mg13%·11%
  • Vitamin B60.24 mg · 0.22 mg14%·13%
  • 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.

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Compare Kale, cooked withSpinach, rawCreamed spinachSpinach, cookedFresh spinach, cooked with oil