Kale, cooked vs Spinach, cooked
In short
Gram for gram, there are 17% more calories in kale, cooked than in spinach, cooked (69 vs 59 in 100 g). More in kale, cooked: vitamin C (2.8×), calcium (3.4×), riboflavin and fiber (2.4×).
More in spinach, cooked: vitamin K, magnesium (3.1×), folate (2×), vitamin E (2.5×) and 2 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
3.3 g protein · 3 g carbs (0.48 g sugars) · 3.7 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 460%
408 µg vs 552 µg
- Vitamin C76% vs 27%
68.1 mg vs 24.2 mg
- Magnesium8% vs 25%
34 mg vs 106 mg
- Calcium20% vs 6%
265 mg vs 77 mg
- Folate12% vs 24%
48 µg vs 97 µg
- Vitamin E7% vs 18%
1.1 mg vs 2.8 mg
- Riboflavin (B2)26% vs 16%
0.34 mg vs 0.21 mg
- Vitamin A28% vs 38%
251 µg vs 344 µg
- Fiber15% vs 6%
4.3 g vs 1.8 g
- Vitamin B610% vs 15%
0.16 mg vs 0.25 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein3 g · 3.3 g6%·7%
- Total fat4.3 g · 3.7 g6%·5%
- Saturated fatlimit0.9 g · 0.85 g5%·4%
- Cholesterollimit2 mg · 2 mg1%·1%
- Carbohydrates4.6 g · 3 g2%·1%
- Sodiumlimit185 mg · 264 mg8%·11%
- Potassium363 mg · 524 mg8%·11%
- Iron1.7 mg · 1.2 mg9%·7%
- Phosphorus58 mg · 47 mg5%·4%
- Zinc0.41 mg · 0.48 mg4%·4%
- Copper0.055 mg · 0.09 mg6%·10%
- Selenium0.9 µg · 0 µg2%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.11 mg · 0.078 mg9%·7%
- Niacin (B3)1.2 mg · 0.55 mg7%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline0.8 mg · 22.3 mg<1%·4%
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.