Spinach, raw vs Frozen kale, cooked, fat added
In short
Gram for gram, there are 2.4 times as many calories in frozen kale, cooked, fat added as in spinach, raw (66 vs 27 in 100 g). More in spinach, raw: vitamin K, magnesium (3.9×), vitamin A, folate and 4 more.
More in frozen kale, cooked, fat added: calcium (2.1×). 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
2.9 g protein · 5.1 g carbs (1.1 g sugars) · 3.7 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.
- Vitamin K483 µg · 407 µg402%339%
- Magnesium93 mg · 24 mg22%6%
- Vitamin A283 µg · 153 µg31%17%
- Folate116 µg · 63 µg29%16%
- Vitamin C26.5 mg · 17.2 mg29%19%
- Potassium582 mg · 140 mg12%3%
- Vitamin B60.2 mg · 0.077 mg11%5%
- Calcium68 mg · 146 mg5%11%
- Riboflavin (B2)0.19 mg · 0.14 mg15%10%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein2.9 g · 2.9 g6%·6%
- Total fat0.62 g · 3.7 g1%·5%
- Saturated fatlimit0.063 g · 0.82 g<1%·4%
- Cholesterollimit0 mg · 2 mg0%·1%
- Carbohydrates2.4 g · 5.1 g1%·2%
- Fiber1.6 g · 2.2 g6%·8%
- Sodiumlimit111 mg · 136 mg5%·6%
- Iron1.3 mg · 0.82 mg7%·5%
- Phosphorus39 mg · 41 mg3%·3%
- Zinc0.45 mg · 0.26 mg4%·2%
- Copper0.082 mg · 0.065 mg9%·7%
- Selenium0 µg · 1 µg0%·2%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E2 mg · 1.9 mg14%·13%
- Thiamin (B1)0.077 mg · 0.061 mg6%·5%
- Niacin (B3)0.55 mg · 0.44 mg3%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline19.3 mg · 0.7 mg4%·<1%
From USDA FoodData Central: Spinach, raw (Survey (FNDDS) 2709614), Frozen kale, cooked, fat added (Survey (FNDDS) 2709604). 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.