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

For the same 100 calories you eat 217 g of kale, fresh, cooked, no added fat or 169 g of frozen spinach, cooked with oil. More in kale, fresh, cooked, no added fat: vitamin C, riboflavin (2.7×), calcium (2.4×), vitamin K and 5 more.

More in frozen spinach, cooked with oil: vitamin A, vitamin E (4.4×), folate, copper (2.1×) and 3 more. 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

Frozen spinach, cooked with oil100 cal

169 g · 6.6 g protein · 7.9 g carbs (0.83 g sugars) · 6.4 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 · 3.6 mg
    169%4%
  • Vitamin A533 µg · 990 µg
    59%110%
  • Riboflavin (B2)0.77 mg · 0.29 mg
    59%22%
  • Vitamin E1.5 mg · 6.7 mg
    10%45%
  • Calcium591 mg · 251 mg
    45%19%
  • Folate109 µg · 198 µg
    27%50%
  • Copper0.12 mg · 0.26 mg
    14%29%
  • Vitamin K909 µg · 892 µg
    757%743%
  • Magnesium76.1 mg · 134 mg
    18%32%
  • Selenium2.2 µg · 9 µg
    4%16%
  • Fiber9.6 g · 6.1 g
    34%22%
  • Niacin (B3)2.6 mg · 0.72 mg
    16%5%
  • Thiamin (B1)0.24 mg · 0.13 mg
    20%11%
  • Choline1.1 mg · 40.7 mg
    <1%7%
  • Potassium811 mg · 495 mg
    17%11%
  • Vitamin B60.33 mg · 0.22 mg
    19%13%

Show as: bars · dots

Where they are alike

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

  • Protein6.8 g · 6.6 g14%·13%
  • Total fat3.5 g · 6.4 g4%·8%
  • Saturated fatlimit0.42 g · 0.92 g2%·5%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates10.3 g · 7.9 g4%·3%
  • Sodiumlimit393 mg · 349 mg17%·15%
  • Iron3.7 mg · 3.2 mg21%·18%
  • Phosphorus128 mg · 81.4 mg10%·7%
  • Zinc0.91 mg · 0.8 mg8%·7%
  • Vitamin D0 µg · 0 µg0%·0%
  • 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
Kale, fresh, cooked, no added fat vs Frozen spinach, cooked with oil: nutrition compared | MyFoodAnalysis