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

Where they differ

Each dot is the share of a day's needs (FDA Daily Value) in 100 calories 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 K1490% vs 757%

  1,789 µg vs 909 µg

• Folate107% vs 27%

  430 µg vs 109 µg

• Magnesium82% vs 18%

  344 mg vs 76.1 mg

• Vitamin C109% vs 169%

  98.1 mg vs 152 mg

• Vitamin A116% vs 59%

  1,048 µg vs 533 µg

• Vitamin E50% vs 10%

  7.5 mg vs 1.5 mg

• Potassium46% vs 17%

  2,156 mg vs 811 mg

• Calcium19% vs 45%

  252 mg vs 591 mg

• Vitamin B642% vs 19%

  0.72 mg vs 0.33 mg

• Copper34% vs 14%

  0.3 mg vs 0.12 mg

• Fiber21% vs 34%

  5.9 g vs 9.6 g

• Choline13% vs <1%

  71.5 mg vs 1.1 mg

• Protein21% vs 14%

  10.6 g vs 6.8 g

• Zinc15% vs 8%

  1.7 mg vs 0.91 mg

• Iron26% vs 21%

  4.7 mg vs 3.7 mg

• Thiamin (B1)24% vs 20%

  0.29 mg vs 0.24 mg

Show as: bars · dots

Where they are alike

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

• Total fat2.3 g · 3.5 g3%·4%
• Saturated fatlimit0.23 g · 0.42 g1%·2%
• Cholesterollimit0 mg · 0 mg0%·0%
• Carbohydrates8.9 g · 10.3 g3%·4%
• Sodiumlimit411 mg · 393 mg18%·17%
• Phosphorus144 mg · 128 mg12%·10%
• Selenium0 µg · 2.2 µg0%·4%
• Vitamin D0 µg · 0 µg0%·0%
• Riboflavin (B2)0.72 mg · 0.77 mg55%·59%
• Niacin (B3)2 mg · 2.6 mg13%·16%
• Vitamin B120 µg · 0 µg0%·0%