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 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 453%

  121 µg vs 544 µg

• Vitamin C7% vs 101%

  6.6 mg vs 91.1 mg

• Riboflavin (B2)4% vs 35%

  0.049 mg vs 0.46 mg

• Vitamin A8% vs 35%

  70.8 µg vs 319 µg

• Calcium1% vs 27%

  17 mg vs 354 mg

• Fiber1% vs 20%

  0.4 g vs 5.7 g

• Iron2% vs 12%

  0.32 mg vs 2.2 mg

• Thiamin (B1)2% vs 12%

  0.019 mg vs 0.14 mg

• Sodiumlimit1% vs 10%

  27.8 mg vs 235 mg

• Folate7% vs 16%

  29 µg vs 65 µg

• Niacin (B3)1% vs 10%

  0.14 mg vs 1.6 mg

• Vitamin B63% vs 11%

  0.049 mg vs 0.2 mg

• Potassium3% vs 10%

  146 mg vs 485 mg

• Protein1% vs 8%

  0.71 g vs 4.1 g

• Copper2% vs 8%

  0.021 mg vs 0.074 mg

• Phosphorus1% vs 6%

  9.8 mg vs 76.7 mg

• Magnesium6% vs 11%

  23.3 mg vs 45.5 mg

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%