Kale, fresh, cooked, no added fat vs Fresh spinach, cooked with oil
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
1 cup (130 g) · 4.1 g protein · 6.2 g carbs (1.1 g sugars) · 2.1 g fat
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
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 853%
544 µg vs 1,024 µg
- Vitamin C101% vs 50%
91.1 mg vs 44.8 mg
- Magnesium11% vs 47%
45.5 mg vs 196 mg
- Vitamin A35% vs 68%
319 µg vs 612 µg
- Vitamin E6% vs 37%
0.92 mg vs 5.5 mg
- Folate16% vs 45%
65 µg vs 179 µg
- Calcium27% vs 11%
354 mg vs 141 mg
- Vitamin B611% vs 25%
0.2 mg vs 0.43 mg
- Potassium10% vs 21%
485 mg vs 969 mg
- Copper8% vs 18%
0.074 mg vs 0.17 mg
- Sodiumlimit10% vs 20%
235 mg vs 470 mg
- Fiber20% vs 12%
5.7 g vs 3.3 g
- Choline<1% vs 7%
0.65 mg vs 40.7 mg
- Total fat3% vs 10%
2.1 g vs 7.6 g
- Riboflavin (B2)35% vs 30%
0.46 mg vs 0.38 mg
- Protein8% vs 12%
4.1 g vs 6.1 g
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.