Kale, fresh, cooked, no added fat vs Spinach, cooked
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
3.1 g protein · 4.7 g carbs (0.86 g sugars) · 1.6 g fat
3.3 g protein · 3 g carbs (0.48 g sugars) · 3.7 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 460%
418 µg vs 552 µg
- Vitamin C78% vs 27%
70.1 mg vs 24.2 mg
- Magnesium8% vs 25%
35 mg vs 106 mg
- Calcium21% vs 6%
272 mg vs 77 mg
- Vitamin E5% vs 18%
0.71 mg vs 2.8 mg
- Folate13% vs 24%
50 µg vs 97 µg
- Riboflavin (B2)27% vs 16%
0.35 mg vs 0.21 mg
- Vitamin A27% vs 38%
245 µg vs 344 µg
- Fiber16% vs 6%
4.4 g vs 1.8 g
- Vitamin B69% vs 15%
0.15 mg vs 0.25 mg
- Niacin (B3)8% vs 3%
1.2 mg vs 0.55 mg
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.