Kale, fresh, cooked, no added fat vs Spinach, raw
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
3.1 g protein · 4.7 g carbs (0.86 g sugars) · 1.6 g fat
2.9 g protein · 2.4 g carbs (0.42 g sugars) · 0.62 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K348% vs 402%
418 µg vs 483 µg
- Vitamin C78% vs 29%
70.1 mg vs 26.5 mg
- Folate13% vs 29%
50 µg vs 116 µg
- Calcium21% vs 5%
272 mg vs 68 mg
- Magnesium8% vs 22%
35 mg vs 93 mg
- Riboflavin (B2)27% vs 15%
0.35 mg vs 0.19 mg
- Fiber16% vs 6%
4.4 g vs 1.6 g
- Vitamin E5% vs 14%
0.71 mg vs 2 mg
- Potassium8% vs 12%
373 mg vs 582 mg
- Vitamin A27% vs 31%
245 µg vs 283 µg
- Niacin (B3)8% vs 3%
1.2 mg vs 0.55 mg
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.