Spinach, raw vs Fresh kale, cooked, fat added

Where they differ

Each dot 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 gap is a small difference. Color says which food, never which is better.

• Vitamin K1490% vs 493%

  1,789 µg vs 592 µg

• Folate107% vs 17%

  430 µg vs 69.6 µg

• Vitamin A116% vs 40%

  1,048 µg vs 364 µg

• Magnesium82% vs 12%

  344 mg vs 49.3 mg

• Vitamin E50% vs 11%

  7.5 mg vs 1.6 mg

• Potassium46% vs 11%

  2,156 mg vs 526 mg

• Vitamin B642% vs 14%

  0.72 mg vs 0.24 mg

• Copper34% vs 9%

  0.3 mg vs 0.08 mg

• Riboflavin (B2)55% vs 38%

  0.72 mg vs 0.5 mg

• Choline13% vs <1%

  71.5 mg vs 1.2 mg

• Iron26% vs 13%

  4.7 mg vs 2.4 mg

• Protein21% vs 9%

  10.6 g vs 4.4 g

• Thiamin (B1)24% vs 13%

  0.29 mg vs 0.15 mg

• Calcium19% vs 30%

  252 mg vs 384 mg

• Zinc15% vs 5%

  1.7 mg vs 0.59 mg

• Sodiumlimit18% vs 12%

  411 mg vs 268 mg

• Saturated fatlimit1% vs 7%

  0.23 g vs 1.3 g

• Total fat3% vs 8%

  2.3 g vs 6.2 g

• Phosphorus12% vs 7%

  144 mg vs 84.1 mg

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%