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 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 965%

  544 µg vs 1,158 µg

• Vitamin A35% vs 143%

  319 µg vs 1,285 µg

• Vitamin C101% vs 5%

  91.1 mg vs 4.6 mg

• Vitamin E6% vs 58%

  0.92 mg vs 8.8 mg

• Folate16% vs 64%

  65 µg vs 257 µg

• Magnesium11% vs 41%

  45.5 mg vs 174 mg

• Copper8% vs 38%

  0.074 mg vs 0.34 mg

• Selenium2% vs 21%

  1.3 µg vs 11.7 µg

• Iron12% vs 23%

  2.2 mg vs 4.2 mg

• Choline<1% vs 10%

  0.65 mg vs 52.8 mg

• Sodiumlimit10% vs 20%

  235 mg vs 453 mg

• Protein8% vs 17%

  4.1 g vs 8.5 g

• Total fat3% vs 11%

  2.1 g vs 8.3 g

• Fiber20% vs 28%

  5.7 g vs 7.9 g

• Riboflavin (B2)35% vs 29%

  0.46 mg vs 0.37 mg

• Vitamin B611% vs 17%

  0.2 mg vs 0.29 mg

• Saturated fatlimit1% vs 6%

  0.25 g vs 1.2 g

• Zinc5% vs 9%

  0.55 mg vs 1 mg

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%