Kale, cooked, boiled, drained, with salt vs. Spinach raw — In-Depth Nutrition Comparison
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What are the differences between Kale, cooked, boiled, drained, with salt and Spinach raw?
- Kale, cooked, boiled, drained, with salt is higher in Vitamin A, and Vitamin C, yet Spinach raw is higher in Folate, Iron, Manganese, Magnesium, Potassium, Vitamin B2, and Vitamin E.
- Spinach raw's daily need coverage for Folate is 45% more.
- Kale, cooked, boiled, drained, with salt has 3 times more Sodium than Spinach raw. While Kale, cooked, boiled, drained, with salt has 259mg of Sodium, Spinach raw has only 79mg.
We used Kale, cooked, boiled, drained, with salt and Spinach, raw types in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +20% |
| Contains more MagnesiumMagnesium | +338.9% |
| Contains more CalciumCalcium | +37.5% |
| Contains more PotassiumPotassium | +144.7% |
| Contains more IronIron | +201.1% |
| Contains more ZincZinc | +120.8% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains less SodiumSodium | -69.5% |
| Contains more ManganeseManganese | +115.6% |
| Contains more SeleniumSelenium | +11.1% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +45.9% |
| Contains more Vitamin AVitamin A | +45.3% |
| Contains more Vitamin EVitamin E | +138.8% |
| Contains more Vitamin B1Vitamin B1 | +47.2% |
| Contains more Vitamin B2Vitamin B2 | +170% |
| Contains more Vitamin B3Vitamin B3 | +44.8% |
| Contains more Vitamin B5Vitamin B5 | +32.7% |
| Contains more Vitamin B6Vitamin B6 | +41.3% |
| Contains more FolateFolate | +1392.3% |
| Contains more CholineCholine | +4725% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more CarbsCarbs | +55.1% |
| Contains more ProteinProtein | +50.5% |
| Contains more OtherOther | +97.7% |
~equal in
Fats
~0.39g
~equal in
Water
~91.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.052 g
Monounsaturated Fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
Saturated Fat:
Sat. Fat
0.063 g
Monounsaturated Fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains less Sat. FatSaturated Fat | -17.5% |
| Contains more Mono. FatMonounsaturated Fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +17% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 28kcal | 23kcal |
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| Protein | 1.9g | 2.86g |
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| Fats | 0.4g | 0.39g |
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| Vitamin C | 41mg | 28.1mg |
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| Net carbs | 3.63g | 1.43g |
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| Carbs | 5.63g | 3.63g |
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| Magnesium | 18mg | 79mg |
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| Calcium | 72mg | 99mg |
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| Potassium | 228mg | 558mg |
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| Iron | 0.9mg | 2.71mg |
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| Sugar | 1.25g | 0.42g |
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| Fiber | 2g | 2.2g |
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| Copper | 0.156mg | 0.13mg |
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| Zinc | 0.24mg | 0.53mg |
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| Phosphorus | 28mg | 49mg |
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| Sodium | 259mg | 79mg |
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| Vitamin A | 13621IU | 9377IU |
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| Vitamin A | 681µg | 469µg |
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| Vitamin E | 0.85mg | 2.03mg |
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| Manganese | 0.416mg | 0.897mg |
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| Selenium | 0.9µg | 1µg |
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| Vitamin B1 | 0.053mg | 0.078mg |
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| Vitamin B2 | 0.07mg | 0.189mg |
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| Vitamin B3 | 0.5mg | 0.724mg |
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| Vitamin B5 | 0.049mg | 0.065mg |
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| Vitamin B6 | 0.138mg | 0.195mg |
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| Vitamin K | 482.9µg |
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| Folate | 13µg | 194µg |
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| Choline | 0.4mg | 19.3mg |
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| Saturated Fat | 0.052g | 0.063g |
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| Monounsaturated Fat | 0.03g | 0.01g |
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| Polyunsaturated fat | 0.193g | 0.165g |
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| Tryptophan | 0.023mg | 0.039mg |
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| Threonine | 0.085mg | 0.122mg |
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| Isoleucine | 0.114mg | 0.147mg |
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| Leucine | 0.133mg | 0.223mg |
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| Lysine | 0.114mg | 0.174mg |
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| Methionine | 0.018mg | 0.053mg |
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| Phenylalanine | 0.097mg | 0.129mg |
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| Valine | 0.104mg | 0.161mg |
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| Histidine | 0.04mg | 0.064mg |
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| Fructose | 0.15g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
81%
168%
Minerals Daily Need Coverage Score
25%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.83g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 180mg)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Kale, cooked, boiled, drained, with salt is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Kale, cooked, boiled, drained, with salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale, cooked, boiled, drained, with salt is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)