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

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

In short

Gram for gram, there are 28% more calories in frozen spinach, cooked with oil than in kale, fresh, cooked, no added fat (59 vs 46 in 100 g). More in kale, fresh, cooked, no added fat: vitamin C, riboflavin (2.1×), calcium and niacin (2.8×).

More in frozen spinach, cooked with oil: vitamin K, vitamin A (2.4×), vitamin E (5.6×), folate (2.3×) and 4 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Kale, fresh, cooked, no added fat46 cal

3.1 g protein · 4.7 g carbs (0.86 g sugars) · 1.6 g fat

Frozen spinach, cooked with oil59 cal

3.9 g protein · 4.7 g carbs (0.49 g sugars) · 3.8 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 g 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 K418 µg · 526 µg
    348%439%
  • Vitamin C70.1 mg · 2.1 mg
    78%2%
  • Vitamin A245 µg · 584 µg
    27%65%
  • Vitamin E0.71 mg · 4 mg
    5%27%
  • Folate50 µg · 117 µg
    13%29%
  • Riboflavin (B2)0.35 mg · 0.17 mg
    27%13%
  • Copper0.057 mg · 0.16 mg
    6%17%
  • Magnesium35 mg · 79 mg
    8%19%
  • Calcium272 mg · 148 mg
    21%11%
  • Selenium1 µg · 5.3 µg
    2%10%
  • Niacin (B3)1.2 mg · 0.42 mg
    8%3%
  • Choline0.5 mg · 24 mg
    <1%4%

Show as: bars · dots

Where they are alike

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

  • Protein3.1 g · 3.9 g6%·8%
  • Total fat1.6 g · 3.8 g2%·5%
  • Saturated fatlimit0.19 g · 0.54 g1%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates4.7 g · 4.7 g2%·2%
  • Fiber4.4 g · 3.6 g16%·13%
  • Sodiumlimit181 mg · 206 mg8%·9%
  • Potassium373 mg · 292 mg8%·6%
  • Iron1.7 mg · 1.9 mg10%·11%
  • Phosphorus59 mg · 48 mg5%·4%
  • Zinc0.42 mg · 0.47 mg4%·4%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.11 mg · 0.076 mg9%·6%
  • Vitamin B60.15 mg · 0.13 mg9%·8%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Kale, fresh, cooked, no added fat (Survey (FNDDS) 2709600), Frozen spinach, cooked with oil (Survey (FNDDS) 2709624). 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, cookedFresh spinach, cooked with oil