Spinach, raw vs Kale, cooked

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 459%

  121 µg vs 551 µg

• Vitamin C7% vs 102%

  6.6 mg vs 91.9 mg

• Riboflavin (B2)4% vs 36%

  0.049 mg vs 0.46 mg

• Vitamin A8% vs 38%

  70.8 µg vs 339 µg

• Calcium1% vs 28%

  17 mg vs 358 mg

• Fiber1% vs 21%

  0.4 g vs 5.8 g

• Iron2% vs 13%

  0.32 mg vs 2.3 mg

• Thiamin (B1)2% vs 12%

  0.019 mg vs 0.14 mg

• Vitamin B63% vs 13%

  0.049 mg vs 0.22 mg

• Sodiumlimit1% vs 11%

  27.8 mg vs 250 mg

• Niacin (B3)1% vs 10%

  0.14 mg vs 1.6 mg

• Folate7% vs 16%

  29 µg vs 64.8 µg

• Potassium3% vs 10%

  146 mg vs 490 mg

• Total fat<1% vs 7%

  0.15 g vs 5.8 g

• Protein1% vs 8%

  0.71 g vs 4.1 g

• Vitamin E3% vs 10%

  0.51 mg vs 1.5 mg

• Saturated fatlimit<1% vs 6%

  0.016 g vs 1.2 g

• Copper2% vs 8%

  0.021 mg vs 0.074 mg

• Phosphorus1% vs 6%

  9.8 mg vs 78.3 mg

• Magnesium6% vs 11%

  23.3 mg vs 45.9 mg

• Zinc1% vs 5%

  0.11 mg vs 0.55 mg

Show as: bars · dots

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%