Kale, fresh, cooked, no added fat vs Creamed spinach
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
3.1 g protein · 4.7 g carbs (0.86 g sugars) · 1.6 g fat
2.4 g protein · 6.1 g carbs (0.76 g sugars) · 6.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K348% vs 285%
418 µg vs 341 µg
- Vitamin C78% vs 17%
70.1 mg vs 15.1 mg
- Calcium21% vs 4%
272 mg vs 58 mg
- Saturated fatlimit1% vs 16%
0.19 g vs 3.3 g
- Riboflavin (B2)27% vs 12%
0.35 mg vs 0.16 mg
- Sodiumlimit8% vs 20%
181 mg vs 450 mg
- Fiber16% vs 4%
4.4 g vs 1.2 g
- Magnesium8% vs 16%
35 mg vs 67 mg
- Vitamin E5% vs 11%
0.71 mg vs 1.6 mg
- Total fat2% vs 8%
1.6 g vs 6.1 g
- Cholesterollimit0% vs 5%
0 mg vs 16 mg
- Iron10% vs 4%
1.7 mg vs 0.76 mg
- Niacin (B3)8% vs 2%
1.2 mg vs 0.35 mg
- Thiamin (B1)9% vs 4%
0.11 mg vs 0.053 mg
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.