Spinach, raw vs Kale, raw

A side-by-side nutritional comparison of Spinach, raw and Kale, raw, per 100 g.

Spinach, raw

Calories: 23.0 kcal

Kale, raw

Calories: 35.0 kcal

Compare
Nutrient	Spinach, raw	Kale, raw	Difference
Energy(kcal)	23	35	+12.0
Energy (kJ)(kJ)	97	148	+51.0
Water(g)	91.4	89.6	-1.8
Ash(g)	1.7	1.5	-0.2
Alcohol, ethyl(g)	0	0	+0.0
Protein(g)	2.9	2.9	+0.1
Total lipid (fat)(g)	0.4	1.5	+1.1
Fatty acids, total saturated(g)	0.1	0.2	+0.1
Fatty acids, total monounsaturated(g)	0	0.1	+0.1
Fatty acids, total polyunsaturated(g)	0.2	0.7	+0.5
Fatty acids, total trans(g)	0	0	+0.0
Carbohydrate, by difference(g)	3.6	4.4	+0.8
Fiber, total dietary(g)	2.2	4.1	+1.9
Sugars, total(g)	0.4	1	+0.6
Cholesterol(mg)	0	0	+0.0
Calcium, Ca(mg)	99	254	+155.0
Iron, Fe(mg)	2.7	1.6	-1.1
Magnesium, Mg(mg)	79	33	-46.0
Phosphorus, P(mg)	49	55	+6.0
Potassium, K(mg)	558	348	-210.0
Zinc, Zn(mg)	0.5	0.4	-0.1
Copper, Cu(mg)	0.1	0.1	-0.1
Manganese, Mn(mg)	0.9	0.9	+0.0
Selenium, Se(µg)	1	0.9	-0.1
Sodium, Na(mg)	79	53	-26.0
Vitamin A, IU(IU)	9377	4812	-4565.0
Vitamin A, RAE(µg)	469	241	-228.0
Retinol(µg)	0	0	+0.0
Vitamin C, total ascorbic acid(mg)	28.1	93.4	+65.3
Vitamin D(µg)	0	0	+0.0
Vitamin E (alpha-tocopherol)(mg)	2	0.7	-1.4
Thiamin(mg)	0.1	0.1	+0.0
Riboflavin(mg)	0.2	0.3	+0.2
Niacin(mg)	0.7	1.2	+0.5
Pantothenic acid(mg)	0.1	0.4	+0.3
Vitamin B-6(mg)	0.2	0.1	-0.0
Folate, total(µg)	194	62	-132.0
Vitamin B-12(µg)	0	0	+0.0
Vitamin K (phylloquinone)(µg)	482.9	389.6	-93.3
Caffeine(mg)	0	0	+0.0
Theobromine(mg)	0	0	+0.0
Lutein + zeaxanthin(µg)	12198	6261	-5937.0

Values are USDA standard reference data (SR Legacy), per 100 g. Both foods are compared on the same basis so the difference column is directly readable.

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