Spinach, raw vs Kale, fresh, cooked, no added fat

Spinach, rawKale, fresh, cooked, no added fat
Same weightSame caloriesOne serving

In short

Gram for gram, there are 70% more calories in kale, fresh, cooked, no added fat than in spinach, raw (46 vs 27 in 100 g). More in spinach, raw: vitamin K, folate (2.3×), magnesium (2.7×), vitamin E (2.9×) and 2 more.

More in kale, fresh, cooked, no added fat: vitamin C (2.6×), calcium (4×), riboflavin, fiber (2.8×) and niacin (2.2×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Spinach, raw27 cal

2.9 g protein · 2.4 g carbs (0.42 g sugars) · 0.62 g fat

Kale, fresh, cooked, no added fat46 cal

3.1 g protein · 4.7 g carbs (0.86 g sugars) · 1.6 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%150%300%
  • Vitamin K483 µg · 418 µg
    402%348%
  • Vitamin C26.5 mg · 70.1 mg
    29%78%
  • Folate116 µg · 50 µg
    29%13%
  • Calcium68 mg · 272 mg
    5%21%
  • Magnesium93 mg · 35 mg
    22%8%
  • Riboflavin (B2)0.19 mg · 0.35 mg
    15%27%
  • Fiber1.6 g · 4.4 g
    6%16%
  • Vitamin E2 mg · 0.71 mg
    14%5%
  • Potassium582 mg · 373 mg
    12%8%
  • Vitamin A283 µg · 245 µg
    31%27%
  • Niacin (B3)0.55 mg · 1.2 mg
    3%8%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein2.9 g · 3.1 g6%·6%
  • Total fat0.62 g · 1.6 g1%·2%
  • Saturated fatlimit0.063 g · 0.19 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates2.4 g · 4.7 g1%·2%
  • Sodiumlimit111 mg · 181 mg5%·8%
  • Iron1.3 mg · 1.7 mg7%·10%
  • Phosphorus39 mg · 59 mg3%·5%
  • Zinc0.45 mg · 0.42 mg4%·4%
  • Copper0.082 mg · 0.057 mg9%·6%
  • Selenium0 µg · 1 µg0%·2%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.077 mg · 0.11 mg6%·9%
  • Vitamin B60.2 mg · 0.15 mg11%·9%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline19.3 mg · 0.5 mg4%·<1%

From USDA FoodData Central: Spinach, raw (Survey (FNDDS) 2709614), Kale, fresh, cooked, no added fat (Survey (FNDDS) 2709600). 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.

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