Kale, cooked vs Spinach, raw
In short
For the same 100 calories you eat 145 g of kale, cooked or 370 g of spinach, raw. More in kale, cooked: calcium, saturated fat (5.6×) and total fat (2.7×).
More in spinach, raw: vitamin K (3×), folate (6.2×), vitamin A (2.9×), magnesium (7×) and 12 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
145 g · 4.4 g protein · 6.7 g carbs (1.2 g sugars) · 6.2 g fat
370 g · 10.6 g protein · 8.9 g carbs (1.6 g sugars) · 2.3 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.
- Vitamin K493% vs 1490%
592 µg vs 1,789 µg
- Folate17% vs 107%
69.6 µg vs 430 µg
- Vitamin A40% vs 116%
364 µg vs 1,048 µg
- Magnesium12% vs 82%
49.3 mg vs 344 mg
- Vitamin E11% vs 50%
1.6 mg vs 7.5 mg
- Potassium11% vs 46%
526 mg vs 2,156 mg
- Vitamin B614% vs 42%
0.24 mg vs 0.72 mg
- Copper9% vs 34%
0.08 mg vs 0.3 mg
- Riboflavin (B2)38% vs 55%
0.5 mg vs 0.72 mg
- Choline<1% vs 13%
1.2 mg vs 71.5 mg
- Iron13% vs 26%
2.4 mg vs 4.7 mg
- Protein9% vs 21%
4.4 g vs 10.6 g
- Thiamin (B1)13% vs 24%
0.15 mg vs 0.29 mg
- Calcium30% vs 19%
384 mg vs 252 mg
- Zinc5% vs 15%
0.59 mg vs 1.7 mg
- Sodiumlimit12% vs 18%
268 mg vs 411 mg
- Saturated fatlimit7% vs 1%
1.3 g vs 0.23 g
- Total fat8% vs 3%
6.2 g vs 2.3 g
- Phosphorus7% vs 12%
84.1 mg vs 144 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Cholesterollimit2.9 mg · 0 mg1%·0%
- Carbohydrates6.7 g · 8.9 g2%·3%
- Fiber6.2 g · 5.9 g22%·21%
- Selenium1.3 µg · 0 µg2%·0%
- Vitamin C98.7 mg · 98.1 mg110%·109%
- Vitamin D0 µg · 0 µg0%·0%
- Niacin (B3)1.7 mg · 2 mg11%·13%
- Vitamin B120 µg · 0 µg0%·0%
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.