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

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

In short

One serving each: 60 calories in kale, fresh, cooked, no added fat (1 cup, 130 g), 7 calories in spinach, raw (1 cup, 25 g). More in kale, fresh, cooked, no added fat: vitamin K (4.5×), vitamin C (14×), riboflavin (9.5×), vitamin A (4.5×) and 13 more.

Everything else is within 4% of a day's needs.

Calories, and where they come from

Kale, fresh, cooked, no added fat60 cal

1 cup (130 g) · 4.1 g protein · 6.2 g carbs (1.1 g sugars) · 2.1 g fat

Spinach, raw7 cal

1 cup (25 g) · 0.71 g protein · 0.6 g carbs (0.1 g sugars) · 0.15 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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 K544 µg · 121 µg
    453%101%
  • Vitamin C91.1 mg · 6.6 mg
    101%7%
  • Riboflavin (B2)0.46 mg · 0.049 mg
    35%4%
  • Vitamin A319 µg · 70.8 µg
    35%8%
  • Calcium354 mg · 17 mg
    27%1%
  • Fiber5.7 g · 0.4 g
    20%1%
  • Iron2.2 mg · 0.32 mg
    12%2%
  • Thiamin (B1)0.14 mg · 0.019 mg
    12%2%
  • Sodiumlimit235 mg · 27.8 mg
    10%1%
  • Folate65 µg · 29 µg
    16%7%
  • Niacin (B3)1.6 mg · 0.14 mg
    10%1%
  • Vitamin B60.2 mg · 0.049 mg
    11%3%
  • Potassium485 mg · 146 mg
    10%3%
  • Protein4.1 g · 0.71 g
    8%1%
  • Copper0.074 mg · 0.021 mg
    8%2%
  • Phosphorus76.7 mg · 9.8 mg
    6%1%
  • Magnesium45.5 mg · 23.3 mg
    11%6%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat2.1 g · 0.15 g3%·<1%
  • Saturated fatlimit0.25 g · 0.016 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates6.2 g · 0.6 g2%·<1%
  • Zinc0.55 mg · 0.11 mg5%·1%
  • Selenium1.3 µg · 0 µg2%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.92 mg · 0.51 mg6%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline0.65 mg · 4.8 mg<1%·1%

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