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  6. Kale, frozen, cooked, boiled, drained, with salt vs. Spinach raw

Kale, frozen, cooked, boiled, drained, with salt vs. Spinach raw — In-Depth Nutrition Comparison

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How are kale, frozen, cooked, boiled, drained, with salt and spinach raw different?

  • Kale, frozen, cooked, boiled, drained, with salt is richer in vitamin K and vitamin A, while spinach raw is higher in folate, iron, manganese, magnesium, copper, vitamin B6, and vitamin E.
  • Kale, frozen, cooked, boiled, drained, with salt covers your daily need for vitamin K, 333% more than spinach raw.
  • Kale, frozen, cooked, boiled, drained, with salt contains 3 times more sodium than spinach raw. Kale, frozen, cooked, boiled, drained, with salt contains 251mg of sodium, while spinach raw contains 79mg.

Kale, frozen, cooked, boiled, drained, with salt and Spinach, raw types were used in this article.

Infographic

Kale, frozen, cooked, boiled, drained, with salt vs Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 41% 28% 35% 16% 4.9% 12% 33% 59% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +39.4%
Contains more MagnesiumMagnesium +338.9%
Contains more PotassiumPotassium +73.8%
Contains more IronIron +188.3%
Contains more CopperCopper +176.6%
Contains more ZincZinc +194.4%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -68.5%
Contains more ManganeseManganese +99.3%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 84% 245% 18% 0% 11% 26% 13% 3.2% 20% 0% 2205% 11% 0.27%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin AVitamin A +56.7%
Contains more Vitamin KVitamin K +82.6%
Contains more Vitamin CVitamin C +11.5%
Contains more Vitamin EVitamin E +120.7%
Contains more Vitamin B1Vitamin B1 +81.4%
Contains more Vitamin B2Vitamin B2 +65.8%
Contains more Vitamin B5Vitamin B5 +22.6%
Contains more Vitamin B6Vitamin B6 +126.7%
Contains more FolateFolate +1285.7%
Contains more CholineCholine +3760%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.724mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale, frozen, cooked, boiled, drained, with salt Spinach raw DV% diff.
Vitamin K 882µg 482.9µg 333%
Folate 14µg 194µg 45%
Vitamin A 735µg 469µg 30%
Iron 0.94mg 2.71mg 22%
Manganese 0.45mg 0.897mg 19%
Magnesium 18mg 79mg 15%
Copper 0.047mg 0.13mg 9%
Vitamin B6 0.086mg 0.195mg 8%
Potassium 321mg 558mg 7%
Sodium 251mg 79mg 7%
Vitamin E 0.92mg 2.03mg 7%
Vitamin B2 0.114mg 0.189mg 6%
Calcium 138mg 99mg 4%
Zinc 0.18mg 0.53mg 3%
Phosphorus 28mg 49mg 3%
Vitamin C 25.2mg 28.1mg 3%
Choline 0.5mg 19.3mg 3%
Vitamin B1 0.043mg 0.078mg 3%
Fiber 2g 2.2g 1%
Carbs 5.23g 3.63g 1%
Calories 30kcal 23kcal 0%
Protein 2.84g 2.86g 0%
Fats 0.49g 0.39g 0%
Net carbs 3.23g 1.43g N/A
Sugar 1.34g 0.42g N/A
Selenium 0.9µg 1µg 0%
Vitamin B3 0.672mg 0.724mg 0%
Vitamin B5 0.053mg 0.065mg 0%
Saturated fat 0.063g 0.063g 0%
Monounsaturated fat 0.036g 0.01g 0%
Polyunsaturated fat 0.235g 0.165g 0%
Tryptophan 0.035mg 0.039mg 0%
Threonine 0.127mg 0.122mg 0%
Isoleucine 0.17mg 0.147mg 0%
Leucine 0.199mg 0.223mg 0%
Lysine 0.17mg 0.174mg 0%
Methionine 0.027mg 0.053mg 0%
Phenylalanine 0.146mg 0.129mg 0%
Valine 0.156mg 0.161mg 0%
Histidine 0.06mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.84 g
Fats: 0.49 g
Carbs: 5.23 g
Water: 90.5 g
Other: 0.94 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more FatsFats +25.6%
Contains more CarbsCarbs +44.1%
Contains more OtherOther +83%
~equal in Protein ~2.86g
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.235 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +260%
Contains more Poly. FatPolyunsaturated fat +42.4%
~equal in Saturated fat ~0.063g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kale, frozen, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169356/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.