Kale, fresh, cooked, no added fat vs Spinach, cooked

Kale, fresh, cooked, no added fatSpinach, cooked
Same weightSame caloriesOne serving

In short

Gram for gram, there are 28% more calories in spinach, cooked than in kale, fresh, cooked, no added fat (59 vs 46 in 100 g). More in kale, fresh, cooked, no added fat: vitamin C (2.9×), calcium (3.5×), riboflavin, fiber (2.4×) and niacin (2.2×).

More in spinach, cooked: vitamin K, magnesium (3×), vitamin E (3.9×), folate and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Kale, fresh, cooked, no added fat46 cal

3.1 g protein · 4.7 g carbs (0.86 g sugars) · 1.6 g fat

Spinach, cooked59 cal

3.3 g protein · 3 g carbs (0.48 g sugars) · 3.7 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 g 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 K418 µg · 552 µg
    348%460%
  • Vitamin C70.1 mg · 24.2 mg
    78%27%
  • Magnesium35 mg · 106 mg
    8%25%
  • Calcium272 mg · 77 mg
    21%6%
  • Vitamin E0.71 mg · 2.8 mg
    5%18%
  • Folate50 µg · 97 µg
    13%24%
  • Riboflavin (B2)0.35 mg · 0.21 mg
    27%16%
  • Vitamin A245 µg · 344 µg
    27%38%
  • Fiber4.4 g · 1.8 g
    16%6%
  • Vitamin B60.15 mg · 0.25 mg
    9%15%
  • Niacin (B3)1.2 mg · 0.55 mg
    8%3%

Show as: bars · dots

Where they are alike

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

  • Protein3.1 g · 3.3 g6%·7%
  • Total fat1.6 g · 3.7 g2%·5%
  • Saturated fatlimit0.19 g · 0.85 g1%·4%
  • Cholesterollimit0 mg · 2 mg0%·1%
  • Carbohydrates4.7 g · 3 g2%·1%
  • Sodiumlimit181 mg · 264 mg8%·11%
  • Potassium373 mg · 524 mg8%·11%
  • Iron1.7 mg · 1.2 mg10%·7%
  • Phosphorus59 mg · 47 mg5%·4%
  • Zinc0.42 mg · 0.48 mg4%·4%
  • Copper0.057 mg · 0.09 mg6%·10%
  • Selenium1 µg · 0 µg2%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.11 mg · 0.078 mg9%·7%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline0.5 mg · 22.3 mg<1%·4%

From USDA FoodData Central: Kale, fresh, cooked, no added fat (Survey (FNDDS) 2709600), Spinach, cooked (Survey (FNDDS) 2709620). 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 spinachFresh spinach, cooked with oilFrozen spinach, cooked with oil