Kale, fresh, cooked, no added fat vs Spinach, cooked
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
217 g · 6.8 g protein · 10.3 g carbs (1.9 g sugars) · 3.5 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin C169% vs 46%
152 mg vs 41 mg
- Calcium45% vs 10%
591 mg vs 131 mg
- Riboflavin (B2)59% vs 27%
0.77 mg vs 0.35 mg
- Magnesium18% vs 43%
76.1 mg vs 180 mg
- Fiber34% vs 11%
9.6 g vs 3.1 g
- Vitamin K757% vs 780%
909 µg vs 936 µg
- Vitamin E10% vs 31%
1.5 mg vs 4.7 mg
- Folate27% vs 41%
109 µg vs 164 µg
- Niacin (B3)16% vs 6%
2.6 mg vs 0.94 mg
- Iron21% vs 11%
3.7 mg vs 2 mg
- Thiamin (B1)20% vs 11%
0.24 mg vs 0.13 mg
- Choline<1% vs 7%
1.1 mg vs 37.8 mg
- Vitamin B619% vs 25%
0.33 mg vs 0.43 mg
- Vitamin A59% vs 65%
533 µg vs 583 µg
- Saturated fatlimit2% vs 7%
0.42 g vs 1.4 g
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.