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

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

In short

One serving each: 60 calories in kale, fresh, cooked, no added fat (1 cup, 130 g), 180 calories in creamed spinach (1 cup, 200 g). Most of those in creamed spinach come from fat.

More in kale, fresh, cooked, no added fat: vitamin C (3×), calcium (3×), fiber (2.4×), riboflavin and niacin (2.2×). More in creamed spinach: vitamin K, saturated fat, sodium (3.8×), vitamin A and 9 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Kale, fresh, cooked, no added fat60 cal

1 cup (130 g) · 4.1 g protein · 6.2 g carbs (1.1 g sugars) · 2.1 g fat

Creamed spinach180 cal

1 cup (200 g) · 4.8 g protein · 12.2 g carbs (1.5 g sugars) · 12.2 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%150%300%
  • Vitamin K544 µg · 683 µg
    453%569%
  • Vitamin C91.1 mg · 30.2 mg
    101%34%
  • Saturated fatlimit0.25 g · 6.6 g
    1%33%
  • Sodiumlimit235 mg · 900 mg
    10%39%
  • Vitamin A319 µg · 514 µg
    35%57%
  • Magnesium45.5 mg · 134 mg
    11%32%
  • Calcium354 mg · 116 mg
    27%9%
  • Vitamin E0.92 mg · 3.2 mg
    6%21%
  • Folate65 µg · 120 µg
    16%30%
  • Total fat2.1 g · 12.2 g
    3%16%
  • Fiber5.7 g · 2.4 g
    20%9%
  • Riboflavin (B2)0.46 mg · 0.32 mg
    35%24%
  • Cholesterollimit0 mg · 32 mg
    0%11%
  • Vitamin B60.2 mg · 0.3 mg
    11%17%
  • Choline0.65 mg · 32.4 mg
    <1%6%
  • Niacin (B3)1.6 mg · 0.7 mg
    10%4%
  • Copper0.074 mg · 0.12 mg
    8%13%
  • Potassium485 mg · 680 mg
    10%14%

Show as: bars · dots

Where they are alike

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

  • Protein4.1 g · 4.8 g8%·10%
  • Carbohydrates6.2 g · 12.2 g2%·4%
  • Iron2.2 mg · 1.5 mg12%·8%
  • Phosphorus76.7 mg · 78 mg6%·6%
  • Zinc0.55 mg · 0.66 mg5%·6%
  • Selenium1.3 µg · 1.2 µg2%·2%
  • Vitamin D0 µg · 0.6 µg0%·3%
  • Thiamin (B1)0.14 mg · 0.11 mg12%·9%
  • Vitamin B120 µg · 0 µg0%·0%

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