Kale, cooked vs Frozen spinach, cooked with oil
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
145 g · 4.4 g protein · 6.7 g carbs (1.2 g sugars) · 6.2 g fat
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
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 743%
592 µg vs 892 µg
- Vitamin C110% vs 4%
98.7 mg vs 3.6 mg
- Vitamin A40% vs 110%
364 µg vs 990 µg
- Vitamin E11% vs 45%
1.6 mg vs 6.7 mg
- Folate17% vs 50%
69.6 µg vs 198 µg
- Copper9% vs 29%
0.08 mg vs 0.26 mg
- Magnesium12% vs 32%
49.3 mg vs 134 mg
- Riboflavin (B2)38% vs 22%
0.5 mg vs 0.29 mg
- Selenium2% vs 16%
1.3 µg vs 9 µg
- Calcium30% vs 19%
384 mg vs 251 mg
- Choline<1% vs 7%
1.2 mg vs 40.7 mg
- Niacin (B3)11% vs 5%
1.7 mg vs 0.72 mg
- Iron13% vs 18%
2.4 mg vs 3.2 mg
- Protein9% vs 13%
4.4 g vs 6.6 g
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.