Kale, fresh, cooked, no added fat vs Fresh spinach, cooked with oil

Kale, fresh, cooked, no added fatFresh spinach, cooked with oil
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 217 g of kale, fresh, cooked, no added fat or 159 g of fresh spinach, cooked with oil. More in kale, fresh, cooked, no added fat: vitamin C (4×), calcium (4.9×), riboflavin (2.3×), vitamin K and 5 more.

More in fresh spinach, cooked with oil: magnesium (2.2×), vitamin E (3×), folate and choline. 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

Fresh spinach, cooked with oil100 cal

159 g · 5.3 g protein · 4.8 g carbs (0.76 g sugars) · 6.5 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 C152 mg · 38.4 mg
    169%43%
  • Calcium591 mg · 121 mg
    45%9%
  • Riboflavin (B2)0.77 mg · 0.33 mg
    59%25%
  • Vitamin K909 µg · 878 µg
    757%732%
  • Fiber9.6 g · 2.9 g
    34%10%
  • Magnesium76.1 mg · 168 mg
    18%40%
  • Vitamin E1.5 mg · 4.7 mg
    10%31%
  • Folate109 µg · 154 µg
    27%38%
  • Niacin (B3)2.6 mg · 0.88 mg
    16%5%
  • Iron3.7 mg · 1.9 mg
    21%11%
  • Thiamin (B1)0.24 mg · 0.12 mg
    20%10%
  • Choline1.1 mg · 34.9 mg
    <1%6%
  • Phosphorus128 mg · 74.6 mg
    10%6%

Show as: bars · dots

Where they are alike

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

  • Protein6.8 g · 5.3 g14%·11%
  • Total fat3.5 g · 6.5 g4%·8%
  • Saturated fatlimit0.42 g · 0.84 g2%·4%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates10.3 g · 4.8 g4%·2%
  • Sodiumlimit393 mg · 403 mg17%·18%
  • Potassium811 mg · 832 mg17%·18%
  • Zinc0.91 mg · 0.76 mg8%·7%
  • Copper0.12 mg · 0.14 mg14%·16%
  • Selenium2.2 µg · 0 µg4%·0%
  • Vitamin A533 µg · 525 µg59%·58%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B60.33 mg · 0.37 mg19%·22%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Kale, fresh, cooked, no added fat (Survey (FNDDS) 2709600), Fresh spinach, cooked with oil (Survey (FNDDS) 2709618). 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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