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

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

In short

For the same 100 calories you eat 217 g of kale, fresh, cooked, no added fat or 111 g of creamed spinach. Most of those in creamed spinach come from fat.

More in kale, fresh, cooked, no added fat: vitamin K (2.4×), vitamin C (9.1×), riboflavin (4.3×), calcium (9.2×) and 12 more. More in creamed spinach: saturated fat (8.8×), cholesterol, sodium and total fat. Everything else is within 4% of a day's needs.

Calories, and where they come from

Kale, fresh, cooked, no added fat100 cal

217 g · 6.8 g protein · 10.3 g carbs (1.9 g sugars) · 3.5 g fat

Creamed spinach100 cal

111 g · 2.7 g protein · 6.8 g carbs (0.84 g sugars) · 6.8 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 calories 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 K909 µg · 379 µg
    757%316%
  • Vitamin C152 mg · 16.8 mg
    169%19%
  • Riboflavin (B2)0.77 mg · 0.18 mg
    59%14%
  • Calcium591 mg · 64.4 mg
    45%5%
  • Fiber9.6 g · 1.3 g
    34%5%
  • Vitamin A533 µg · 286 µg
    59%32%
  • Saturated fatlimit0.42 g · 3.7 g
    2%18%
  • Iron3.7 mg · 0.84 mg
    21%5%
  • Thiamin (B1)0.24 mg · 0.059 mg
    20%5%
  • Niacin (B3)2.6 mg · 0.39 mg
    16%2%
  • Folate109 µg · 66.7 µg
    27%17%
  • Vitamin B60.33 mg · 0.16 mg
    19%10%
  • Potassium811 mg · 378 mg
    17%8%
  • Protein6.8 g · 2.7 g
    14%5%
  • Phosphorus128 mg · 43.3 mg
    10%3%
  • Copper0.12 mg · 0.066 mg
    14%7%
  • Cholesterollimit0 mg · 17.8 mg
    0%6%
  • Zinc0.91 mg · 0.37 mg
    8%3%
  • Sodiumlimit393 mg · 500 mg
    17%22%
  • Total fat3.5 g · 6.8 g
    4%9%

Show as: bars · dots

Where they are alike

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

  • Carbohydrates10.3 g · 6.8 g4%·2%
  • Magnesium76.1 mg · 74.4 mg18%·18%
  • Selenium2.2 µg · 0.67 µg4%·1%
  • Vitamin D0 µg · 0.33 µg0%·2%
  • Vitamin E1.5 mg · 1.8 mg10%·12%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline1.1 mg · 18 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.

vs
Compare Kale, fresh, cooked, no added fat withSpinach, rawSpinach, cookedFresh spinach, cooked with oilFrozen spinach, cooked with oil