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

One serving each: 60 calories in kale, fresh, cooked, no added fat (1 cup, 130 g), 117 calories in fresh spinach, cooked with oil (1 cup, 185 g). More in kale, fresh, cooked, no added fat: vitamin C (2×), calcium (2.5×), fiber and riboflavin.

More in fresh spinach, cooked with oil: vitamin K, magnesium (4.3×), vitamin A, vitamin E (5.9×) and 8 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

Fresh spinach, cooked with oil117 cal

1 cup (185 g) · 6.1 g protein · 5.6 g carbs (0.89 g sugars) · 7.6 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 · 1,024 µg
    453%853%
  • Vitamin C91.1 mg · 44.8 mg
    101%50%
  • Magnesium45.5 mg · 196 mg
    11%47%
  • Vitamin A319 µg · 612 µg
    35%68%
  • Vitamin E0.92 mg · 5.5 mg
    6%37%
  • Folate65 µg · 179 µg
    16%45%
  • Calcium354 mg · 141 mg
    27%11%
  • Vitamin B60.2 mg · 0.43 mg
    11%25%
  • Potassium485 mg · 969 mg
    10%21%
  • Copper0.074 mg · 0.17 mg
    8%18%
  • Sodiumlimit235 mg · 470 mg
    10%20%
  • Fiber5.7 g · 3.3 g
    20%12%
  • Choline0.65 mg · 40.7 mg
    <1%7%
  • Total fat2.1 g · 7.6 g
    3%10%
  • Riboflavin (B2)0.46 mg · 0.38 mg
    35%30%
  • Protein4.1 g · 6.1 g
    8%12%

Show as: bars · dots

Where they are alike

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

  • Saturated fatlimit0.25 g · 0.98 g1%·5%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates6.2 g · 5.6 g2%·2%
  • Iron2.2 mg · 2.2 mg12%·12%
  • Phosphorus76.7 mg · 87 mg6%·7%
  • Zinc0.55 mg · 0.89 mg5%·8%
  • Selenium1.3 µg · 0 µg2%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.14 mg · 0.14 mg12%·12%
  • Niacin (B3)1.6 mg · 1 mg10%·6%
  • 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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Compare Kale, fresh, cooked, no added fat withSpinach, rawCreamed spinachSpinach, cookedFrozen spinach, cooked with oil
Kale, fresh, cooked, no added fat vs Fresh spinach, cooked with oil: nutrition compared | MyFoodAnalysis