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

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 K757% vs 1490%

  909 µg vs 1,789 µg

• Folate27% vs 107%

  109 µg vs 430 µg

• Magnesium18% vs 82%

  76.1 mg vs 344 mg

• Vitamin C169% vs 109%

  152 mg vs 98.1 mg

• Vitamin A59% vs 116%

  533 µg vs 1,048 µg

• Vitamin E10% vs 50%

  1.5 mg vs 7.5 mg

• Potassium17% vs 46%

  811 mg vs 2,156 mg

• Calcium45% vs 19%

  591 mg vs 252 mg

• Vitamin B619% vs 42%

  0.33 mg vs 0.72 mg

• Copper14% vs 34%

  0.12 mg vs 0.3 mg

• Fiber34% vs 21%

  9.6 g vs 5.9 g

• Choline<1% vs 13%

  1.1 mg vs 71.5 mg

• Protein14% vs 21%

  6.8 g vs 10.6 g

• Zinc8% vs 15%

  0.91 mg vs 1.7 mg

• Iron21% vs 26%

  3.7 mg vs 4.7 mg

• Thiamin (B1)20% vs 24%

  0.24 mg vs 0.29 mg

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%