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

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 K757% vs 316%

  909 µg vs 379 µg

• Vitamin C169% vs 19%

  152 mg vs 16.8 mg

• Riboflavin (B2)59% vs 14%

  0.77 mg vs 0.18 mg

• Calcium45% vs 5%

  591 mg vs 64.4 mg

• Fiber34% vs 5%

  9.6 g vs 1.3 g

• Vitamin A59% vs 32%

  533 µg vs 286 µg

• Saturated fatlimit2% vs 18%

  0.42 g vs 3.7 g

• Iron21% vs 5%

  3.7 mg vs 0.84 mg

• Thiamin (B1)20% vs 5%

  0.24 mg vs 0.059 mg

• Niacin (B3)16% vs 2%

  2.6 mg vs 0.39 mg

• Folate27% vs 17%

  109 µg vs 66.7 µg

• Vitamin B619% vs 10%

  0.33 mg vs 0.16 mg

• Potassium17% vs 8%

  811 mg vs 378 mg

• Protein14% vs 5%

  6.8 g vs 2.7 g

• Phosphorus10% vs 3%

  128 mg vs 43.3 mg

• Copper14% vs 7%

  0.12 mg vs 0.066 mg

• Cholesterollimit0% vs 6%

  0 mg vs 17.8 mg

• Zinc8% vs 3%

  0.91 mg vs 0.37 mg

• Sodiumlimit17% vs 22%

  393 mg vs 500 mg

• Total fat4% vs 9%

  3.5 g vs 6.8 g

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%