Kale, cooked vs Spinach, cooked

Kale, cookedSpinach, cooked
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 145 g of kale, cooked or 169 g of spinach, cooked. More in kale, cooked: vitamin C (2.4×), calcium (2.9×), fiber (2×), riboflavin and niacin.

More in spinach, cooked: vitamin K, magnesium (3.6×), vitamin A, folate (2.4×) 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

Spinach, cooked100 cal

169 g · 5.6 g protein · 5.1 g carbs (0.81 g sugars) · 6.2 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.

0%150%300%
  • Vitamin K493% vs 780%

    592 µg vs 936 µg

  • Vitamin C110% vs 46%

    98.7 mg vs 41 mg

  • Magnesium12% vs 43%

    49.3 mg vs 180 mg

  • Vitamin A40% vs 65%

    364 µg vs 583 µg

  • Folate17% vs 41%

    69.6 µg vs 164 µg

  • Vitamin E11% vs 31%

    1.6 mg vs 4.7 mg

  • Calcium30% vs 10%

    384 mg vs 131 mg

  • Fiber22% vs 11%

    6.2 g vs 3.1 g

  • Vitamin B614% vs 25%

    0.24 mg vs 0.43 mg

  • Riboflavin (B2)38% vs 27%

    0.5 mg vs 0.35 mg

  • Copper9% vs 17%

    0.08 mg vs 0.15 mg

  • Sodiumlimit12% vs 19%

    268 mg vs 447 mg

  • Potassium11% vs 19%

    526 mg vs 888 mg

  • Choline<1% vs 7%

    1.2 mg vs 37.8 mg

  • Niacin (B3)11% vs 6%

    1.7 mg vs 0.94 mg

Show as: bars · dots

Where they are alike

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

  • Protein4.4 g · 5.6 g9%·11%
  • Total fat6.2 g · 6.2 g8%·8%
  • Saturated fatlimit1.3 g · 1.4 g7%·7%
  • Cholesterollimit2.9 mg · 3.4 mg1%·1%
  • Carbohydrates6.7 g · 5.1 g2%·2%
  • Iron2.4 mg · 2 mg13%·11%
  • Phosphorus84.1 mg · 79.7 mg7%·6%
  • Zinc0.59 mg · 0.81 mg5%·7%
  • Selenium1.3 µg · 0 µg2%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.15 mg · 0.13 mg13%·11%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Kale, cooked (Survey (FNDDS) 2709602), Spinach, cooked (Survey (FNDDS) 2709620). 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 spinachFresh spinach, cooked with oilFrozen spinach, cooked with oil
Kale, cooked vs Spinach, cooked: nutrition compared | MyFoodAnalysis