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

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 4%

  152 mg vs 3.6 mg

• Vitamin A59% vs 110%

  533 µg vs 990 µg

• Riboflavin (B2)59% vs 22%

  0.77 mg vs 0.29 mg

• Vitamin E10% vs 45%

  1.5 mg vs 6.7 mg

• Calcium45% vs 19%

  591 mg vs 251 mg

• Folate27% vs 50%

  109 µg vs 198 µg

• Copper14% vs 29%

  0.12 mg vs 0.26 mg

• Vitamin K757% vs 743%

  909 µg vs 892 µg

• Magnesium18% vs 32%

  76.1 mg vs 134 mg

• Selenium4% vs 16%

  2.2 µg vs 9 µg

• Fiber34% vs 22%

  9.6 g vs 6.1 g

• Niacin (B3)16% vs 5%

  2.6 mg vs 0.72 mg

• Thiamin (B1)20% vs 11%

  0.24 mg vs 0.13 mg

• Choline<1% vs 7%

  1.1 mg vs 40.7 mg

• Potassium17% vs 11%

  811 mg vs 495 mg

• Vitamin B619% vs 13%

  0.33 mg vs 0.22 mg

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%