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 one serving 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 K101% vs 593%

  121 µg vs 712 µg

• Vitamin C7% vs 33%

  6.6 mg vs 30.1 mg

• Vitamin A8% vs 30%

  70.8 µg vs 268 µg

• Folate7% vs 28%

  29 µg vs 110 µg

• Vitamin E3% vs 23%

  0.51 mg vs 3.4 mg

• Calcium1% vs 20%

  17 mg vs 256 mg

• Riboflavin (B2)4% vs 18%

  0.049 mg vs 0.24 mg

• Fiber1% vs 14%

  0.4 g vs 3.9 g

• Copper2% vs 13%

  0.021 mg vs 0.11 mg

• Sodiumlimit1% vs 10%

  27.8 mg vs 238 mg

• Protein1% vs 10%

  0.71 g vs 5 g

• Total fat<1% vs 8%

  0.15 g vs 6.5 g

• Thiamin (B1)2% vs 9%

  0.019 mg vs 0.11 mg

• Saturated fatlimit<1% vs 7%

  0.016 g vs 1.4 g

• Iron2% vs 8%

  0.32 mg vs 1.4 mg

• Vitamin B63% vs 8%

  0.049 mg vs 0.13 mg

• Phosphorus1% vs 6%

  9.8 mg vs 71.8 mg

• Magnesium6% vs 10%

  23.3 mg vs 42 mg

Show as: bars · dots

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%