Spinach, raw vs Frozen 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 514%

  1,789 µg vs 616 µg

• Vitamin A116% vs 26%

  1,048 µg vs 232 µg

• Folate107% vs 24%

  430 µg vs 95.5 µg

• Vitamin C109% vs 29%

  98.1 mg vs 26.1 mg

• Magnesium82% vs 9%

  344 mg vs 36.4 mg

• Potassium46% vs 5%

  2,156 mg vs 212 mg

• Riboflavin (B2)55% vs 16%

  0.72 mg vs 0.21 mg

• Vitamin B642% vs 7%

  0.72 mg vs 0.12 mg

• Vitamin E50% vs 20%

  7.5 mg vs 2.9 mg

• Copper34% vs 11%

  0.3 mg vs 0.098 mg

• Iron26% vs 7%

  4.7 mg vs 1.2 mg

• Thiamin (B1)24% vs 8%

  0.29 mg vs 0.092 mg

• Choline13% vs <1%

  71.5 mg vs 1.1 mg

• Protein21% vs 9%

  10.6 g vs 4.3 g

• Zinc15% vs 4%

  1.7 mg vs 0.39 mg

• Fiber21% vs 12%

  5.9 g vs 3.3 g

• Sodiumlimit18% vs 9%

  411 mg vs 206 mg

• Niacin (B3)13% vs 4%

  2 mg vs 0.67 mg

• Phosphorus12% vs 5%

  144 mg vs 62.1 mg

• Saturated fatlimit1% vs 6%

  0.23 g vs 1.2 g

• Total fat3% vs 7%

  2.3 g vs 5.6 g

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%