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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K402% vs 339%
483 µg vs 407 µg
- Magnesium22% vs 6%
93 mg vs 24 mg
- Vitamin A31% vs 17%
283 µg vs 153 µg
- Folate29% vs 16%
116 µg vs 63 µg
- Vitamin C29% vs 19%
26.5 mg vs 17.2 mg
- Potassium12% vs 3%
582 mg vs 140 mg
- Vitamin B611% vs 5%
0.2 mg vs 0.077 mg
- Calcium5% vs 11%
68 mg vs 146 mg
- Riboflavin (B2)15% vs 10%
0.19 mg vs 0.14 mg
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.