Kale, cooked vs Spinach, raw
In short
Gram for gram, there are 2.6 times as many calories in kale, cooked as in spinach, raw (69 vs 27 in 100 g). More in kale, cooked: vitamin C (2.6×), calcium (3.9×), riboflavin, fiber (2.7×) and 2 more.
More in spinach, raw: vitamin K, folate (2.4×), magnesium (2.7×), vitamin E and potassium. 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
2.9 g protein · 2.4 g carbs (0.42 g sugars) · 0.62 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Vitamin K408 µg · 483 µg340%402%
- Vitamin C68.1 mg · 26.5 mg76%29%
- Folate48 µg · 116 µg12%29%
- Calcium265 mg · 68 mg20%5%
- Magnesium34 mg · 93 mg8%22%
- Riboflavin (B2)0.34 mg · 0.19 mg26%15%
- Fiber4.3 g · 1.6 g15%6%
- Vitamin E1.1 mg · 2 mg7%14%
- Total fat4.3 g · 0.62 g6%1%
- Potassium363 mg · 582 mg8%12%
- Saturated fatlimit0.9 g · 0.063 g5%<1%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein3 g · 2.9 g6%·6%
- Cholesterollimit2 mg · 0 mg1%·0%
- Carbohydrates4.6 g · 2.4 g2%·1%
- Sodiumlimit185 mg · 111 mg8%·5%
- Iron1.7 mg · 1.3 mg9%·7%
- Phosphorus58 mg · 39 mg5%·3%
- Zinc0.41 mg · 0.45 mg4%·4%
- Copper0.055 mg · 0.082 mg6%·9%
- Selenium0.9 µg · 0 µg2%·0%
- Vitamin A251 µg · 283 µg28%·31%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.11 mg · 0.077 mg9%·6%
- Niacin (B3)1.2 mg · 0.55 mg7%·3%
- Vitamin B60.16 mg · 0.2 mg10%·11%
- Vitamin B120 µg · 0 µg0%·0%
- Choline0.8 mg · 19.3 mg<1%·4%
From USDA FoodData Central: Kale, cooked (Survey (FNDDS) 2709602), Spinach, raw (Survey (FNDDS) 2709614). 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.