Kale, fresh, cooked, no added fat vs Frozen spinach, cooked with oil
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
3.1 g protein · 4.7 g carbs (0.86 g sugars) · 1.6 g fat
3.9 g protein · 4.7 g carbs (0.49 g sugars) · 3.8 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K348% vs 439%
418 µg vs 526 µg
- Vitamin C78% vs 2%
70.1 mg vs 2.1 mg
- Vitamin A27% vs 65%
245 µg vs 584 µg
- Vitamin E5% vs 27%
0.71 mg vs 4 mg
- Folate13% vs 29%
50 µg vs 117 µg
- Riboflavin (B2)27% vs 13%
0.35 mg vs 0.17 mg
- Copper6% vs 17%
0.057 mg vs 0.16 mg
- Magnesium8% vs 19%
35 mg vs 79 mg
- Calcium21% vs 11%
272 mg vs 148 mg
- Selenium2% vs 10%
1 µg vs 5.3 µg
- Niacin (B3)8% vs 3%
1.2 mg vs 0.42 mg
- Choline<1% vs 4%
0.5 mg vs 24 mg
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.