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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K340% vs 439%
408 µg vs 526 µg
- Vitamin C76% vs 2%
68.1 mg vs 2.1 mg
- Vitamin A28% vs 65%
251 µg vs 584 µg
- Vitamin E7% vs 27%
1.1 mg vs 4 mg
- Folate12% vs 29%
48 µg vs 117 µg
- Riboflavin (B2)26% vs 13%
0.34 mg vs 0.17 mg
- Copper6% vs 17%
0.055 mg vs 0.16 mg
- Magnesium8% vs 19%
34 mg vs 79 mg
- Calcium20% vs 11%
265 mg vs 148 mg
- Selenium2% vs 10%
0.9 µg vs 5.3 µg
- Niacin (B3)7% vs 3%
1.2 mg vs 0.42 mg
- Choline<1% vs 4%
0.8 mg vs 24 mg
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.