Spinach, raw vs Fresh kale, cooked, fat added
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
2.9 g protein · 2.4 g carbs (0.42 g sugars) · 0.62 g fat
3 g protein · 4.6 g carbs (0.84 g sugars) · 4.3 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 K402% vs 340%
483 µg vs 408 µg
- Vitamin C29% vs 76%
26.5 mg vs 68.1 mg
- Folate29% vs 12%
116 µg vs 48 µg
- Calcium5% vs 20%
68 mg vs 265 mg
- Magnesium22% vs 8%
93 mg vs 34 mg
- Riboflavin (B2)15% vs 26%
0.19 mg vs 0.34 mg
- Fiber6% vs 15%
1.6 g vs 4.3 g
- Vitamin E14% vs 7%
2 mg vs 1.1 mg
- Total fat1% vs 6%
0.62 g vs 4.3 g
- Potassium12% vs 8%
582 mg vs 363 mg
- Saturated fatlimit<1% vs 5%
0.063 g vs 0.9 g
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.