Kale, fresh, cooked, no added fat vs Creamed spinach

Kale, fresh, cooked, no added fatCreamed spinach
Same weightSame caloriesOne serving

In short

Gram for gram, there are 96% more calories in creamed spinach than in kale, fresh, cooked, no added fat (90 vs 46 in 100 g). Most of those in creamed spinach come from fat.

More in kale, fresh, cooked, no added fat: vitamin K, vitamin C (4.6×), calcium (4.7×), riboflavin (2.2×) and 4 more. More in creamed spinach: saturated fat (17×), sodium (2.5×), magnesium, vitamin E (2.2×) and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Kale, fresh, cooked, no added fat46 cal

3.1 g protein · 4.7 g carbs (0.86 g sugars) · 1.6 g fat

Creamed spinach90 cal

2.4 g protein · 6.1 g carbs (0.76 g sugars) · 6.1 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.

0%150%300%
  • Vitamin K418 µg · 341 µg
    348%285%
  • Vitamin C70.1 mg · 15.1 mg
    78%17%
  • Calcium272 mg · 58 mg
    21%4%
  • Saturated fatlimit0.19 g · 3.3 g
    1%16%
  • Riboflavin (B2)0.35 mg · 0.16 mg
    27%12%
  • Sodiumlimit181 mg · 450 mg
    8%20%
  • Fiber4.4 g · 1.2 g
    16%4%
  • Magnesium35 mg · 67 mg
    8%16%
  • Vitamin E0.71 mg · 1.6 mg
    5%11%
  • Total fat1.6 g · 6.1 g
    2%8%
  • Cholesterollimit0 mg · 16 mg
    0%5%
  • Iron1.7 mg · 0.76 mg
    10%4%
  • Niacin (B3)1.2 mg · 0.35 mg
    8%2%
  • Thiamin (B1)0.11 mg · 0.053 mg
    9%4%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein3.1 g · 2.4 g6%·5%
  • Carbohydrates4.7 g · 6.1 g2%·2%
  • Potassium373 mg · 340 mg8%·7%
  • Phosphorus59 mg · 39 mg5%·3%
  • Zinc0.42 mg · 0.33 mg4%·3%
  • Copper0.057 mg · 0.059 mg6%·7%
  • Selenium1 µg · 0.6 µg2%·1%
  • Vitamin A245 µg · 257 µg27%·29%
  • Vitamin D0 µg · 0.3 µg0%·2%
  • Vitamin B60.15 mg · 0.15 mg9%·9%
  • Folate50 µg · 60 µg13%·15%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline0.5 mg · 16.2 mg<1%·3%

From USDA FoodData Central: Kale, fresh, cooked, no added fat (Survey (FNDDS) 2709600), Creamed spinach (Survey (FNDDS) 2709628). 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.

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Compare Kale, fresh, cooked, no added fat withSpinach, rawSpinach, cookedFresh spinach, cooked with oilFrozen spinach, cooked with oil
Kale, fresh, cooked, no added fat vs Creamed spinach: nutrition compared | MyFoodAnalysis