Spinach, raw vs Frozen kale, cooked, fat added

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

In short

For the same 100 calories you eat 370 g of spinach, raw or 152 g of frozen kale, cooked, fat added. More in spinach, raw: vitamin K (2.9×), vitamin A (4.5×), folate (4.5×), vitamin C (3.8×) and 15 more.

More in frozen kale, cooked, fat added: saturated fat (5.3×) and total fat (2.5×). 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

Frozen kale, cooked, fat added100 cal

152 g · 4.3 g protein · 7.8 g carbs (1.7 g sugars) · 5.6 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 · 616 µg
    1490%514%
  • Vitamin A1,048 µg · 232 µg
    116%26%
  • Folate430 µg · 95.5 µg
    107%24%
  • Vitamin C98.1 mg · 26.1 mg
    109%29%
  • Magnesium344 mg · 36.4 mg
    82%9%
  • Potassium2,156 mg · 212 mg
    46%5%
  • Riboflavin (B2)0.72 mg · 0.21 mg
    55%16%
  • Vitamin B60.72 mg · 0.12 mg
    42%7%
  • Vitamin E7.5 mg · 2.9 mg
    50%20%
  • Copper0.3 mg · 0.098 mg
    34%11%
  • Iron4.7 mg · 1.2 mg
    26%7%
  • Thiamin (B1)0.29 mg · 0.092 mg
    24%8%
  • Choline71.5 mg · 1.1 mg
    13%<1%
  • Protein10.6 g · 4.3 g
    21%9%
  • Zinc1.7 mg · 0.39 mg
    15%4%
  • Fiber5.9 g · 3.3 g
    21%12%
  • Sodiumlimit411 mg · 206 mg
    18%9%
  • Niacin (B3)2 mg · 0.67 mg
    13%4%
  • Phosphorus144 mg · 62.1 mg
    12%5%
  • Saturated fatlimit0.23 g · 1.2 g
    1%6%
  • Total fat2.3 g · 5.6 g
    3%7%

Show as: bars · dots

Where they are alike

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

  • Cholesterollimit0 mg · 3 mg0%·1%
  • Carbohydrates8.9 g · 7.8 g3%·3%
  • Calcium252 mg · 221 mg19%·17%
  • Selenium0 µg · 1.5 µg0%·3%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B120 µg · 0 µg0%·0%

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.

vs
Compare Spinach, raw withKale, rawKale, cookedFresh kale, cooked, fat addedKale, fresh, cooked, no added fat
Spinach, raw vs Frozen kale, cooked, fat added: nutrition compared | MyFoodAnalysis