Kale, cooked vs Spinach, raw

Where they differ

Each dot 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 gap is a small difference. Color says which food, never which is better.

• Vitamin K459% vs 101%

  551 µg vs 121 µg

• Vitamin C102% vs 7%

  91.9 mg vs 6.6 mg

• Riboflavin (B2)36% vs 4%

  0.46 mg vs 0.049 mg

• Vitamin A38% vs 8%

  339 µg vs 70.8 µg

• Calcium28% vs 1%

  358 mg vs 17 mg

• Fiber21% vs 1%

  5.8 g vs 0.4 g

• Iron13% vs 2%

  2.3 mg vs 0.32 mg

• Thiamin (B1)12% vs 2%

  0.14 mg vs 0.019 mg

• Vitamin B613% vs 3%

  0.22 mg vs 0.049 mg

• Sodiumlimit11% vs 1%

  250 mg vs 27.8 mg

• Niacin (B3)10% vs 1%

  1.6 mg vs 0.14 mg

• Folate16% vs 7%

  64.8 µg vs 29 µg

• Potassium10% vs 3%

  490 mg vs 146 mg

• Total fat7% vs <1%

  5.8 g vs 0.15 g

• Protein8% vs 1%

  4.1 g vs 0.71 g

• Vitamin E10% vs 3%

  1.5 mg vs 0.51 mg

• Saturated fatlimit6% vs <1%

  1.2 g vs 0.016 g

• Copper8% vs 2%

  0.074 mg vs 0.021 mg

• Phosphorus6% vs 1%

  78.3 mg vs 9.8 mg

• Magnesium11% vs 6%

  45.9 mg vs 23.3 mg

• Zinc5% vs 1%

  0.55 mg vs 0.11 mg

Show as: bars · dots

Where they are alike

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

• Cholesterollimit2.7 mg · 0 mg1%·0%
• Carbohydrates6.2 g · 0.6 g2%·<1%
• Selenium1.2 µg · 0 µg2%·0%
• Vitamin D0 µg · 0 µg0%·0%
• Vitamin B120 µg · 0 µg0%·0%
• Choline1.1 mg · 4.8 mg<1%·1%