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
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 402%
408 µg vs 483 µg
- Vitamin C76% vs 29%
68.1 mg vs 26.5 mg
- Folate12% vs 29%
48 µg vs 116 µg
- Calcium20% vs 5%
265 mg vs 68 mg
- Magnesium8% vs 22%
34 mg vs 93 mg
- Riboflavin (B2)26% vs 15%
0.34 mg vs 0.19 mg
- Fiber15% vs 6%
4.3 g vs 1.6 g
- Vitamin E7% vs 14%
1.1 mg vs 2 mg
- Total fat6% vs 1%
4.3 g vs 0.62 g
- Potassium8% vs 12%
363 mg vs 582 mg
- Saturated fatlimit5% vs <1%
0.9 g vs 0.063 g
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.