Spinach, raw vs Kale, fresh, cooked, no added fat
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
2.9 g protein · 2.4 g carbs (0.42 g sugars) · 0.62 g fat
3.1 g protein · 4.7 g carbs (0.86 g sugars) · 1.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Vitamin K402% vs 348%
483 µg vs 418 µg
- Vitamin C29% vs 78%
26.5 mg vs 70.1 mg
- Folate29% vs 13%
116 µg vs 50 µg
- Calcium5% vs 21%
68 mg vs 272 mg
- Magnesium22% vs 8%
93 mg vs 35 mg
- Riboflavin (B2)15% vs 27%
0.19 mg vs 0.35 mg
- Fiber6% vs 16%
1.6 g vs 4.4 g
- Vitamin E14% vs 5%
2 mg vs 0.71 mg
- Potassium12% vs 8%
582 mg vs 373 mg
- Vitamin A31% vs 27%
283 µg vs 245 µg
- Niacin (B3)3% vs 8%
0.55 mg vs 1.2 mg
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.