Spinach, raw vs Fresh kale, cooked, fat added

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

In short

For the same 100 calories you eat 370 g of spinach, raw or 145 g of fresh kale, cooked, fat added. More in spinach, raw: vitamin K (3×), folate (6.2×), vitamin A (2.9×), magnesium (7×) and 12 more.

More in fresh kale, cooked, fat added: calcium, saturated fat (5.6×) and total fat (2.7×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Spinach, raw100 cal

370 g · 10.6 g protein · 8.9 g carbs (1.6 g sugars) · 2.3 g fat

Fresh kale, cooked, fat added100 cal

145 g · 4.4 g protein · 6.7 g carbs (1.2 g sugars) · 6.2 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 calories 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 K1,789 µg · 592 µg
    1490%493%
  • Folate430 µg · 69.6 µg
    107%17%
  • Vitamin A1,048 µg · 364 µg
    116%40%
  • Magnesium344 mg · 49.3 mg
    82%12%
  • Vitamin E7.5 mg · 1.6 mg
    50%11%
  • Potassium2,156 mg · 526 mg
    46%11%
  • Vitamin B60.72 mg · 0.24 mg
    42%14%
  • Copper0.3 mg · 0.08 mg
    34%9%
  • Riboflavin (B2)0.72 mg · 0.5 mg
    55%38%
  • Choline71.5 mg · 1.2 mg
    13%<1%
  • Iron4.7 mg · 2.4 mg
    26%13%
  • Protein10.6 g · 4.4 g
    21%9%
  • Thiamin (B1)0.29 mg · 0.15 mg
    24%13%
  • Calcium252 mg · 384 mg
    19%30%
  • Zinc1.7 mg · 0.59 mg
    15%5%
  • Sodiumlimit411 mg · 268 mg
    18%12%
  • Saturated fatlimit0.23 g · 1.3 g
    1%7%
  • Total fat2.3 g · 6.2 g
    3%8%
  • Phosphorus144 mg · 84.1 mg
    12%7%

Show as: bars · dots

Where they are alike

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

  • Cholesterollimit0 mg · 2.9 mg0%·1%
  • Carbohydrates8.9 g · 6.7 g3%·2%
  • Fiber5.9 g · 6.2 g21%·22%
  • Selenium0 µg · 1.3 µg0%·2%
  • Vitamin C98.1 mg · 98.7 mg109%·110%
  • Vitamin D0 µg · 0 µg0%·0%
  • Niacin (B3)2 mg · 1.7 mg13%·11%
  • Vitamin B120 µg · 0 µg0%·0%

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