Spinach vs kale
In short
One serving each: 7 calories in spinach (1 cup, 25 g), 11 calories in kale (1 cup, 25 g). More in spinach: vitamin K.
More in kale: vitamin C (3.5×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (25 g) · 0.71 g protein · 0.6 g carbs (0.1 g sugars) · 0.15 g fat
1 cup (25 g) · 0.73 g protein · 1.1 g carbs (0.2 g sugars) · 0.37 g fat
Share of the calories fromproteincarbsfat
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 81%
121 µg vs 97.5 µg
- Vitamin C7% vs 26%
6.6 mg vs 23.4 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein0.71 g · 0.73 g1%·1%
- Total fat0.15 g · 0.37 g<1%·<1%
- Saturated fatlimit0.016 g · 0.045 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates0.6 g · 1.1 g<1%·<1%
- Fiber0.4 g · 1 g1%·4%
- Sodiumlimit27.8 mg · 13.3 mg1%·1%
- Potassium146 mg · 87 mg3%·2%
- Calcium17 mg · 63.5 mg1%·5%
- Iron0.32 mg · 0.4 mg2%·2%
- Magnesium23.3 mg · 8.3 mg6%·2%
- Phosphorus9.8 mg · 13.8 mg1%·1%
- Zinc0.11 mg · 0.098 mg1%·1%
- Copper0.021 mg · 0.013 mg2%·1%
- Selenium0 µg · 0.23 µg0%·<1%
- Vitamin A70.8 µg · 60.3 µg8%·7%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.51 mg · 0.17 mg3%·1%
- Thiamin (B1)0.019 mg · 0.028 mg2%·2%
- Riboflavin (B2)0.049 mg · 0.087 mg4%·7%
- Niacin (B3)0.14 mg · 0.29 mg1%·2%
- Vitamin B60.049 mg · 0.037 mg3%·2%
- Folate29 µg · 15.5 µg7%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline4.8 mg · 0.13 mg1%·<1%
From USDA FoodData Central: Spinach, raw (Survey (FNDDS) 2709614), Kale, raw (Survey (FNDDS) 2709599). 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.