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

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

In short

One serving each: 7 calories in spinach, raw (1 cup, 25 g), 60 calories in kale, fresh, cooked, no added fat (1 cup, 130 g). More in kale, fresh, cooked, no added fat: vitamin K (4.5×), vitamin C (14×), riboflavin (9.5×), vitamin A (4.5×) and 13 more.

Everything else is within 4% of a day's needs.

Calories, and where they come from

Spinach, raw7 cal

1 cup (25 g) · 0.71 g protein · 0.6 g carbs (0.1 g sugars) · 0.15 g fat

Kale, fresh, cooked, no added fat60 cal

1 cup (130 g) · 4.1 g protein · 6.2 g carbs (1.1 g sugars) · 2.1 g fat

Share of the calories fromproteincarbsfat

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.

0%150%300%
  • Vitamin K121 µg · 544 µg
    101%453%
  • Vitamin C6.6 mg · 91.1 mg
    7%101%
  • Riboflavin (B2)0.049 mg · 0.46 mg
    4%35%
  • Vitamin A70.8 µg · 319 µg
    8%35%
  • Calcium17 mg · 354 mg
    1%27%
  • Fiber0.4 g · 5.7 g
    1%20%
  • Iron0.32 mg · 2.2 mg
    2%12%
  • Thiamin (B1)0.019 mg · 0.14 mg
    2%12%
  • Sodiumlimit27.8 mg · 235 mg
    1%10%
  • Folate29 µg · 65 µg
    7%16%
  • Niacin (B3)0.14 mg · 1.6 mg
    1%10%
  • Vitamin B60.049 mg · 0.2 mg
    3%11%
  • Potassium146 mg · 485 mg
    3%10%
  • Protein0.71 g · 4.1 g
    1%8%
  • Copper0.021 mg · 0.074 mg
    2%8%
  • Phosphorus9.8 mg · 76.7 mg
    1%6%
  • Magnesium23.3 mg · 45.5 mg
    6%11%

Show as: bars · dots

Where they are alike

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

  • Total fat0.15 g · 2.1 g<1%·3%
  • Saturated fatlimit0.016 g · 0.25 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates0.6 g · 6.2 g<1%·2%
  • Zinc0.11 mg · 0.55 mg1%·5%
  • Selenium0 µg · 1.3 µg0%·2%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.51 mg · 0.92 mg3%·6%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline4.8 mg · 0.65 mg1%·<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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Spinach, raw vs Kale, fresh, cooked, no added fat: nutrition compared | MyFoodAnalysis