Kale, cooked vs Frozen spinach, cooked with oil

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 965%

  551 µg vs 1,158 µg

• Vitamin A38% vs 143%

  339 µg vs 1,285 µg

• Vitamin C102% vs 5%

  91.9 mg vs 4.6 mg

• Vitamin E10% vs 58%

  1.5 mg vs 8.8 mg

• Folate16% vs 64%

  64.8 µg vs 257 µg

• Magnesium11% vs 41%

  45.9 mg vs 174 mg

• Copper8% vs 38%

  0.074 mg vs 0.34 mg

• Selenium2% vs 21%

  1.2 µg vs 11.7 µg

• Iron13% vs 23%

  2.3 mg vs 4.2 mg

• Choline<1% vs 10%

  1.1 mg vs 52.8 mg

• Sodiumlimit11% vs 20%

  250 mg vs 453 mg

• Protein8% vs 17%

  4.1 g vs 8.5 g

• Fiber21% vs 28%

  5.8 g vs 7.9 g

• Riboflavin (B2)36% vs 29%

  0.46 mg vs 0.37 mg

• Zinc5% vs 9%

  0.55 mg vs 1 mg

• Vitamin B613% vs 17%

  0.22 mg vs 0.29 mg

• Niacin (B3)10% vs 6%

  1.6 mg vs 0.94 mg

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%