Kale, cooked vs Spinach, cooked

Kale, cookedSpinach, cooked
Same weightSame caloriesOne serving

In short

One serving each: 93 calories in kale, cooked (1 cup, 135 g), 109 calories in spinach, cooked (1 cup, 185 g). More in kale, cooked: vitamin C (2.1×), calcium (2.5×), fiber and riboflavin.

More in spinach, cooked: vitamin K, magnesium (4.3×), vitamin A, folate (2.8×) and 7 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

Spinach, cooked109 cal

1 cup (185 g) · 6.1 g protein · 5.6 g carbs (0.89 g sugars) · 6.8 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 · 1,022 µg
    459%852%
  • Vitamin C91.9 mg · 44.8 mg
    102%50%
  • Magnesium45.9 mg · 196 mg
    11%47%
  • Vitamin A339 µg · 636 µg
    38%71%
  • Folate64.8 µg · 179 µg
    16%45%
  • Vitamin E1.5 mg · 5.1 mg
    10%34%
  • Calcium358 mg · 142 mg
    28%11%
  • Vitamin B60.22 mg · 0.46 mg
    13%27%
  • Sodiumlimit250 mg · 488 mg
    11%21%
  • Copper0.074 mg · 0.17 mg
    8%18%
  • Potassium490 mg · 969 mg
    10%21%
  • Fiber5.8 g · 3.3 g
    21%12%
  • Choline1.1 mg · 41.3 mg
    <1%8%
  • Riboflavin (B2)0.46 mg · 0.38 mg
    36%30%
  • Protein4.1 g · 6.1 g
    8%12%

Show as: bars · dots

Where they are alike

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

  • Total fat5.8 g · 6.8 g7%·9%
  • Saturated fatlimit1.2 g · 1.6 g6%·8%
  • Cholesterollimit2.7 mg · 3.7 mg1%·1%
  • Carbohydrates6.2 g · 5.6 g2%·2%
  • Iron2.3 mg · 2.2 mg13%·12%
  • Phosphorus78.3 mg · 87 mg6%·7%
  • Zinc0.55 mg · 0.89 mg5%·8%
  • Selenium1.2 µg · 0 µg2%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.14 mg · 0.14 mg12%·12%
  • Niacin (B3)1.6 mg · 1 mg10%·6%
  • 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