Spinach, raw vs Fresh kale, cooked, fat added

Spinach, rawFresh kale, cooked, fat added
Same weightSame caloriesOne serving

In short

Gram for gram, there are 2.6 times as many calories in fresh kale, cooked, fat added as in spinach, raw (69 vs 27 in 100 g). More in spinach, raw: vitamin K, folate (2.4×), magnesium (2.7×), vitamin E and potassium.

More in fresh kale, cooked, fat added: vitamin C (2.6×), calcium (3.9×), riboflavin, fiber (2.7×) and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Spinach, raw27 cal

2.9 g protein · 2.4 g carbs (0.42 g sugars) · 0.62 g fat

Fresh kale, cooked, fat added69 cal

3 g protein · 4.6 g carbs (0.84 g sugars) · 4.3 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 g 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 K483 µg · 408 µg
    402%340%
  • Vitamin C26.5 mg · 68.1 mg
    29%76%
  • Folate116 µg · 48 µg
    29%12%
  • Calcium68 mg · 265 mg
    5%20%
  • Magnesium93 mg · 34 mg
    22%8%
  • Riboflavin (B2)0.19 mg · 0.34 mg
    15%26%
  • Fiber1.6 g · 4.3 g
    6%15%
  • Vitamin E2 mg · 1.1 mg
    14%7%
  • Total fat0.62 g · 4.3 g
    1%6%
  • Potassium582 mg · 363 mg
    12%8%
  • Saturated fatlimit0.063 g · 0.9 g
    <1%5%

Show as: bars · dots

Where they are alike

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

  • Protein2.9 g · 3 g6%·6%
  • Cholesterollimit0 mg · 2 mg0%·1%
  • Carbohydrates2.4 g · 4.6 g1%·2%
  • Sodiumlimit111 mg · 185 mg5%·8%
  • Iron1.3 mg · 1.7 mg7%·9%
  • Phosphorus39 mg · 58 mg3%·5%
  • Zinc0.45 mg · 0.41 mg4%·4%
  • Copper0.082 mg · 0.055 mg9%·6%
  • Selenium0 µg · 0.9 µg0%·2%
  • Vitamin A283 µg · 251 µg31%·28%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.077 mg · 0.11 mg6%·9%
  • Niacin (B3)0.55 mg · 1.2 mg3%·7%
  • Vitamin B60.2 mg · 0.16 mg11%·10%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline19.3 mg · 0.8 mg4%·<1%

From USDA FoodData Central: Spinach, raw (Survey (FNDDS) 2709614), Fresh kale, cooked, fat added (Survey (FNDDS) 2709603). 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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Spinach, raw vs Fresh kale, cooked, fat added: nutrition compared | MyFoodAnalysis