Kale, cooked vs Frozen spinach, cooked with oil

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

In short

One serving each: 93 calories in kale, cooked (1 cup, 135 g), 130 calories in frozen spinach, cooked with oil (1 cup, 220 g). More in kale, cooked: vitamin C (20×), riboflavin and niacin.

More in frozen spinach, cooked with oil: vitamin K (2.1×), vitamin A (3.8×), vitamin E (5.9×), folate (4×) and 10 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Kale, cooked93 cal

1 cup (135 g) · 4.1 g protein · 6.2 g carbs (1.1 g sugars) · 5.8 g fat

Frozen spinach, cooked with oil130 cal

1 cup (220 g) · 8.5 g protein · 10.2 g carbs (1.1 g sugars) · 8.3 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%150%300%
  • Vitamin K551 µg · 1,158 µg
    459%965%
  • Vitamin A339 µg · 1,285 µg
    38%143%
  • Vitamin C91.9 mg · 4.6 mg
    102%5%
  • Vitamin E1.5 mg · 8.8 mg
    10%58%
  • Folate64.8 µg · 257 µg
    16%64%
  • Magnesium45.9 mg · 174 mg
    11%41%
  • Copper0.074 mg · 0.34 mg
    8%38%
  • Selenium1.2 µg · 11.7 µg
    2%21%
  • Iron2.3 mg · 4.2 mg
    13%23%
  • Choline1.1 mg · 52.8 mg
    <1%10%
  • Sodiumlimit250 mg · 453 mg
    11%20%
  • Protein4.1 g · 8.5 g
    8%17%
  • Fiber5.8 g · 7.9 g
    21%28%
  • Riboflavin (B2)0.46 mg · 0.37 mg
    36%29%
  • Zinc0.55 mg · 1 mg
    5%9%
  • Vitamin B60.22 mg · 0.29 mg
    13%17%
  • Niacin (B3)1.6 mg · 0.94 mg
    10%6%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat5.8 g · 8.3 g7%·11%
  • Saturated fatlimit1.2 g · 1.2 g6%·6%
  • Cholesterollimit2.7 mg · 0 mg1%·0%
  • Carbohydrates6.2 g · 10.2 g2%·4%
  • Potassium490 mg · 642 mg10%·14%
  • Calcium358 mg · 326 mg28%·25%
  • Phosphorus78.3 mg · 106 mg6%·8%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.14 mg · 0.17 mg12%·14%
  • 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.

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