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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.84 g
Fats:
0.49 g
Carbs:
5.23 g
Water:
90.5 g
Other:
0.94 g
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
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.235 g
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
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 Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Saturated fat | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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
203%
137%
Minerals Daily Need Coverage Score
25%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 172mg)
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 glycemic index?
Kale, frozen, cooked, boiled, drained, with salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale, frozen, cooked, boiled, drained, with salt is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
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The foods are relatively equal in Saturated fat (0.063 g)