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

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

In short

For the same 100 calories you eat 217 g of kale, fresh, cooked, no added fat or 169 g of spinach, cooked. More in kale, fresh, cooked, no added fat: vitamin C (3.7×), calcium (4.5×), riboflavin (2.2×), fiber (3.1×) and 3 more.

More in spinach, cooked: magnesium (2.4×), vitamin K, vitamin E (3×), folate and 4 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Kale, fresh, cooked, no added fat100 cal

217 g · 6.8 g protein · 10.3 g carbs (1.9 g sugars) · 3.5 g fat

Spinach, cooked100 cal

169 g · 5.6 g protein · 5.1 g carbs (0.81 g sugars) · 6.2 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 calories 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 C152 mg · 41 mg
    169%46%
  • Calcium591 mg · 131 mg
    45%10%
  • Riboflavin (B2)0.77 mg · 0.35 mg
    59%27%
  • Magnesium76.1 mg · 180 mg
    18%43%
  • Fiber9.6 g · 3.1 g
    34%11%
  • Vitamin K909 µg · 936 µg
    757%780%
  • Vitamin E1.5 mg · 4.7 mg
    10%31%
  • Folate109 µg · 164 µg
    27%41%
  • Niacin (B3)2.6 mg · 0.94 mg
    16%6%
  • Iron3.7 mg · 2 mg
    21%11%
  • Thiamin (B1)0.24 mg · 0.13 mg
    20%11%
  • Choline1.1 mg · 37.8 mg
    <1%7%
  • Vitamin B60.33 mg · 0.43 mg
    19%25%
  • Vitamin A533 µg · 583 µg
    59%65%
  • Saturated fatlimit0.42 g · 1.4 g
    2%7%

Show as: bars · dots

Where they are alike

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

  • Protein6.8 g · 5.6 g14%·11%
  • Total fat3.5 g · 6.2 g4%·8%
  • Cholesterollimit0 mg · 3.4 mg0%·1%
  • Carbohydrates10.3 g · 5.1 g4%·2%
  • Sodiumlimit393 mg · 447 mg17%·19%
  • Potassium811 mg · 888 mg17%·19%
  • Phosphorus128 mg · 79.7 mg10%·6%
  • Zinc0.91 mg · 0.81 mg8%·7%
  • Copper0.12 mg · 0.15 mg14%·17%
  • Selenium2.2 µg · 0 µg4%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B120 µg · 0 µg0%·0%

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
Kale, fresh, cooked, no added fat vs Spinach, cooked: nutrition compared | MyFoodAnalysis