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

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

In short

Gram for gram, there are 70% more calories in kale, fresh, cooked, no added fat than in spinach, raw (46 vs 27 in 100 g). More in kale, fresh, cooked, no added fat: vitamin C (2.6×), calcium (4×), riboflavin, fiber (2.8×) and niacin (2.2×).

More in spinach, raw: vitamin K, folate (2.3×), magnesium (2.7×), vitamin E (2.9×) 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, raw27 cal

2.9 g protein · 2.4 g carbs (0.42 g sugars) · 0.62 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 · 483 µg
    348%402%
  • Vitamin C70.1 mg · 26.5 mg
    78%29%
  • Folate50 µg · 116 µg
    13%29%
  • Calcium272 mg · 68 mg
    21%5%
  • Magnesium35 mg · 93 mg
    8%22%
  • Riboflavin (B2)0.35 mg · 0.19 mg
    27%15%
  • Fiber4.4 g · 1.6 g
    16%6%
  • Vitamin E0.71 mg · 2 mg
    5%14%
  • Potassium373 mg · 582 mg
    8%12%
  • Vitamin A245 µg · 283 µg
    27%31%
  • 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 · 2.9 g6%·6%
  • Total fat1.6 g · 0.62 g2%·1%
  • Saturated fatlimit0.19 g · 0.063 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates4.7 g · 2.4 g2%·1%
  • Sodiumlimit181 mg · 111 mg8%·5%
  • Iron1.7 mg · 1.3 mg10%·7%
  • Phosphorus59 mg · 39 mg5%·3%
  • Zinc0.42 mg · 0.45 mg4%·4%
  • Copper0.057 mg · 0.082 mg6%·9%
  • Selenium1 µg · 0 µg2%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.11 mg · 0.077 mg9%·6%
  • Vitamin B60.15 mg · 0.2 mg9%·11%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline0.5 mg · 19.3 mg<1%·4%

From USDA FoodData Central: Kale, fresh, cooked, no added fat (Survey (FNDDS) 2709600), Spinach, raw (Survey (FNDDS) 2709614). 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 withCreamed spinachSpinach, cookedFresh spinach, cooked with oilFrozen spinach, cooked with oil
Kale, fresh, cooked, no added fat vs Spinach, raw: nutrition compared | MyFoodAnalysis