Kale, fresh, cooked, no added fat vs Fresh spinach, cooked with oil
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
217 g · 6.8 g protein · 10.3 g carbs (1.9 g sugars) · 3.5 g fat
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
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 C169% vs 43%
152 mg vs 38.4 mg
- Calcium45% vs 9%
591 mg vs 121 mg
- Riboflavin (B2)59% vs 25%
0.77 mg vs 0.33 mg
- Vitamin K757% vs 732%
909 µg vs 878 µg
- Fiber34% vs 10%
9.6 g vs 2.9 g
- Magnesium18% vs 40%
76.1 mg vs 168 mg
- Vitamin E10% vs 31%
1.5 mg vs 4.7 mg
- Folate27% vs 38%
109 µg vs 154 µg
- Niacin (B3)16% vs 5%
2.6 mg vs 0.88 mg
- Iron21% vs 11%
3.7 mg vs 1.9 mg
- Thiamin (B1)20% vs 10%
0.24 mg vs 0.12 mg
- Choline<1% vs 6%
1.1 mg vs 34.9 mg
- Phosphorus10% vs 6%
128 mg vs 74.6 mg
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.