Spinach, raw vs Frozen kale, cooked, fat added
In short
One serving each: 7 calories in spinach, raw (1 cup, 25 g), 116 calories in frozen kale, cooked, fat added (1 cup, 175 g). More in frozen kale, cooked, fat added: vitamin K (5.9×), vitamin C (4.5×), vitamin A (3.8×), folate (3.8×) and 14 more.
Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (25 g) · 0.71 g protein · 0.6 g carbs (0.1 g sugars) · 0.15 g fat
1 cup (175 g) · 5 g protein · 9 g carbs (1.9 g sugars) · 6.5 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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 K121 µg · 712 µg101%593%
- Vitamin C6.6 mg · 30.1 mg7%33%
- Vitamin A70.8 µg · 268 µg8%30%
- Folate29 µg · 110 µg7%28%
- Vitamin E0.51 mg · 3.4 mg3%23%
- Calcium17 mg · 256 mg1%20%
- Riboflavin (B2)0.049 mg · 0.24 mg4%18%
- Fiber0.4 g · 3.9 g1%14%
- Copper0.021 mg · 0.11 mg2%13%
- Sodiumlimit27.8 mg · 238 mg1%10%
- Protein0.71 g · 5 g1%10%
- Total fat0.15 g · 6.5 g<1%8%
- Thiamin (B1)0.019 mg · 0.11 mg2%9%
- Saturated fatlimit0.016 g · 1.4 g<1%7%
- Iron0.32 mg · 1.4 mg2%8%
- Vitamin B60.049 mg · 0.13 mg3%8%
- Phosphorus9.8 mg · 71.8 mg1%6%
- Magnesium23.3 mg · 42 mg6%10%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Cholesterollimit0 mg · 3.5 mg0%·1%
- Carbohydrates0.6 g · 9 g<1%·3%
- Potassium146 mg · 245 mg3%·5%
- Zinc0.11 mg · 0.46 mg1%·4%
- Selenium0 µg · 1.8 µg0%·3%
- Vitamin D0 µg · 0 µg0%·0%
- Niacin (B3)0.14 mg · 0.78 mg1%·5%
- Vitamin B120 µg · 0 µg0%·0%
- Choline4.8 mg · 1.2 mg1%·<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.