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 one serving 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 K453% vs 101%

  544 µg vs 121 µg

• Vitamin C101% vs 7%

  91.1 mg vs 6.6 mg

• Riboflavin (B2)35% vs 4%

  0.46 mg vs 0.049 mg

• Vitamin A35% vs 8%

  319 µg vs 70.8 µg

• Calcium27% vs 1%

  354 mg vs 17 mg

• Fiber20% vs 1%

  5.7 g vs 0.4 g

• Iron12% vs 2%

  2.2 mg vs 0.32 mg

• Thiamin (B1)12% vs 2%

  0.14 mg vs 0.019 mg

• Sodiumlimit10% vs 1%

  235 mg vs 27.8 mg

• Folate16% vs 7%

  65 µg vs 29 µg

• Niacin (B3)10% vs 1%

  1.6 mg vs 0.14 mg

• Vitamin B611% vs 3%

  0.2 mg vs 0.049 mg

• Potassium10% vs 3%

  485 mg vs 146 mg

• Protein8% vs 1%

  4.1 g vs 0.71 g

• Copper8% vs 2%

  0.074 mg vs 0.021 mg

• Phosphorus6% vs 1%

  76.7 mg vs 9.8 mg

• Magnesium11% vs 6%

  45.5 mg vs 23.3 mg

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%