Kale, fresh, cooked, no added fat vs Creamed spinach
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
1 cup (130 g) · 4.1 g protein · 6.2 g carbs (1.1 g sugars) · 2.1 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K453% vs 569%
544 µg vs 683 µg
- Vitamin C101% vs 34%
91.1 mg vs 30.2 mg
- Saturated fatlimit1% vs 33%
0.25 g vs 6.6 g
- Sodiumlimit10% vs 39%
235 mg vs 900 mg
- Vitamin A35% vs 57%
319 µg vs 514 µg
- Magnesium11% vs 32%
45.5 mg vs 134 mg
- Calcium27% vs 9%
354 mg vs 116 mg
- Vitamin E6% vs 21%
0.92 mg vs 3.2 mg
- Folate16% vs 30%
65 µg vs 120 µg
- Total fat3% vs 16%
2.1 g vs 12.2 g
- Fiber20% vs 9%
5.7 g vs 2.4 g
- Riboflavin (B2)35% vs 24%
0.46 mg vs 0.32 mg
- Cholesterollimit0% vs 11%
0 mg vs 32 mg
- Vitamin B611% vs 17%
0.2 mg vs 0.3 mg
- Choline<1% vs 6%
0.65 mg vs 32.4 mg
- Niacin (B3)10% vs 4%
1.6 mg vs 0.7 mg
- Copper8% vs 13%
0.074 mg vs 0.12 mg
- Potassium10% vs 14%
485 mg vs 680 mg
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.