Spinach, raw vs Kale, cooked

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 · 551 µg
  101%459%
• Vitamin C6.6 mg · 91.9 mg
  7%102%
• Riboflavin (B2)0.049 mg · 0.46 mg
  4%36%
• Vitamin A70.8 µg · 339 µg
  8%38%
• Calcium17 mg · 358 mg
  1%28%
• Fiber0.4 g · 5.8 g
  1%21%
• Iron0.32 mg · 2.3 mg
  2%13%
• Thiamin (B1)0.019 mg · 0.14 mg
  2%12%
• Vitamin B60.049 mg · 0.22 mg
  3%13%
• Sodiumlimit27.8 mg · 250 mg
  1%11%
• Niacin (B3)0.14 mg · 1.6 mg
  1%10%
• Folate29 µg · 64.8 µg
  7%16%
• Potassium146 mg · 490 mg
  3%10%
• Total fat0.15 g · 5.8 g
  <1%7%
• Protein0.71 g · 4.1 g
  1%8%
• Vitamin E0.51 mg · 1.5 mg
  3%10%
• Saturated fatlimit0.016 g · 1.2 g
  <1%6%
• Copper0.021 mg · 0.074 mg
  2%8%
• Phosphorus9.8 mg · 78.3 mg
  1%6%
• Magnesium23.3 mg · 45.9 mg
  6%11%
• Zinc0.11 mg · 0.55 mg
  1%5%

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Where they are alike

Less than 4% of a day apart, in one serving of each.

• Cholesterollimit0 mg · 2.7 mg0%·1%
• Carbohydrates0.6 g · 6.2 g<1%·2%
• Selenium0 µg · 1.2 µg0%·2%
• Vitamin D0 µg · 0 µg0%·0%
• Vitamin B120 µg · 0 µg0%·0%
• Choline4.8 mg · 1.1 mg1%·<1%