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

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

In short

For the same 100 calories you eat 217 g of kale, fresh, cooked, no added fat or 370 g of spinach, raw. More in kale, fresh, cooked, no added fat: vitamin C, calcium (2.3×) and fiber.

More in spinach, raw: vitamin K, folate (4×), magnesium (4.5×), vitamin A and 9 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, raw100 cal

370 g · 10.6 g protein · 8.9 g carbs (1.6 g sugars) · 2.3 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 K909 µg · 1,789 µg
    757%1490%
  • Folate109 µg · 430 µg
    27%107%
  • Magnesium76.1 mg · 344 mg
    18%82%
  • Vitamin C152 mg · 98.1 mg
    169%109%
  • Vitamin A533 µg · 1,048 µg
    59%116%
  • Vitamin E1.5 mg · 7.5 mg
    10%50%
  • Potassium811 mg · 2,156 mg
    17%46%
  • Calcium591 mg · 252 mg
    45%19%
  • Vitamin B60.33 mg · 0.72 mg
    19%42%
  • Copper0.12 mg · 0.3 mg
    14%34%
  • Fiber9.6 g · 5.9 g
    34%21%
  • Choline1.1 mg · 71.5 mg
    <1%13%
  • Protein6.8 g · 10.6 g
    14%21%
  • Zinc0.91 mg · 1.7 mg
    8%15%
  • Iron3.7 mg · 4.7 mg
    21%26%
  • Thiamin (B1)0.24 mg · 0.29 mg
    20%24%

Show as: bars · dots

Where they are alike

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

  • Total fat3.5 g · 2.3 g4%·3%
  • Saturated fatlimit0.42 g · 0.23 g2%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates10.3 g · 8.9 g4%·3%
  • Sodiumlimit393 mg · 411 mg17%·18%
  • Phosphorus128 mg · 144 mg10%·12%
  • Selenium2.2 µg · 0 µg4%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Riboflavin (B2)0.77 mg · 0.72 mg59%·55%
  • Niacin (B3)2.6 mg · 2 mg16%·13%
  • Vitamin B120 µg · 0 µg0%·0%

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