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

One serving each: 60 calories in kale, fresh, cooked, no added fat (1 cup, 130 g), 130 calories in frozen spinach, cooked with oil (1 cup, 220 g). More in kale, fresh, cooked, no added fat: vitamin C (20×) and riboflavin.

More in frozen spinach, cooked with oil: vitamin K (2.1×), vitamin A (4×), vitamin E (9.5×), folate (4×) and 12 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

Frozen spinach, cooked with oil130 cal

1 cup (220 g) · 8.5 g protein · 10.2 g carbs (1.1 g sugars) · 8.3 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 · 1,158 µg
    453%965%
  • Vitamin A319 µg · 1,285 µg
    35%143%
  • Vitamin C91.1 mg · 4.6 mg
    101%5%
  • Vitamin E0.92 mg · 8.8 mg
    6%58%
  • Folate65 µg · 257 µg
    16%64%
  • Magnesium45.5 mg · 174 mg
    11%41%
  • Copper0.074 mg · 0.34 mg
    8%38%
  • Selenium1.3 µg · 11.7 µg
    2%21%
  • Iron2.2 mg · 4.2 mg
    12%23%
  • Choline0.65 mg · 52.8 mg
    <1%10%
  • Sodiumlimit235 mg · 453 mg
    10%20%
  • Protein4.1 g · 8.5 g
    8%17%
  • Total fat2.1 g · 8.3 g
    3%11%
  • Fiber5.7 g · 7.9 g
    20%28%
  • Riboflavin (B2)0.46 mg · 0.37 mg
    35%29%
  • Vitamin B60.2 mg · 0.29 mg
    11%17%
  • Saturated fatlimit0.25 g · 1.2 g
    1%6%
  • Zinc0.55 mg · 1 mg
    5%9%

Show as: bars · dots

Where they are alike

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

  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates6.2 g · 10.2 g2%·4%
  • Potassium485 mg · 642 mg10%·14%
  • Calcium354 mg · 326 mg27%·25%
  • Phosphorus76.7 mg · 106 mg6%·8%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.14 mg · 0.17 mg12%·14%
  • Niacin (B3)1.6 mg · 0.94 mg10%·6%
  • 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