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Kale, frozen, unprepared vs. Spinach raw — In-Depth Nutrition Comparison

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Important differences between Kale, frozen, unprepared and Spinach raw

  • Kale, frozen, unprepared has more Vitamin C, however, Spinach raw has more Folate, Iron, Manganese, Vitamin A RAE, Magnesium, Copper, Vitamin B6, Potassium, and Vitamin B2.
  • Spinach raw's daily need coverage for Folate is 44% more.

The food varieties used in the comparison are Kale, frozen, unprepared and Spinach, raw.

Infographic

Kale, frozen, unprepared vs Spinach raw infographic
Infographic link

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% 29% 35% 15% 4.9% 12% 2% 58% 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 +37.4%
Contains less SodiumSodium -81%
Contains more MagnesiumMagnesium +338.9%
Contains more PotassiumPotassium +67.6%
Contains more IronIron +191.4%
Contains more CopperCopper +182.6%
Contains more ZincZinc +194.4%
Contains more PhosphorusPhosphorus +69%
Contains more ManganeseManganese +102.5%
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 131% 375% 0% 0% 14% 26% 13% 3.1% 21% 0% 0% 13% 0%
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% 563% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +39.9%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +39.3%
Contains more Vitamin B2Vitamin B2 +68.8%
Contains more Vitamin B5Vitamin B5 +25%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more FolateFolate +1041.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.724mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.66 g
Fats: 0.46 g
Carbs: 4.9 g
Water: 91.12 g
Other: 0.86 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 +17.9%
Contains more CarbsCarbs +35%
Contains more OtherOther +100%
~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 0.059 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.219 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 +240%
Contains more Poly. FatPolyunsaturated fat +32.7%
~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.
Kale, frozen, unprepared Spinach raw
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kale, frozen, unprepared Spinach raw Opinion
Calories 28kcal 23kcal Kale, frozen, unprepared
Protein 2.66g 2.86g Spinach raw
Fats 0.46g 0.39g Kale, frozen, unprepared
Vitamin C 39.3mg 28.1mg Kale, frozen, unprepared
Net carbs 2.9g 1.43g Kale, frozen, unprepared
Carbs 4.9g 3.63g Kale, frozen, unprepared
Magnesium 18mg 79mg Spinach raw
Calcium 136mg 99mg Kale, frozen, unprepared
Potassium 333mg 558mg Spinach raw
Iron 0.93mg 2.71mg Spinach raw
Sugar 0.42g Kale, frozen, unprepared
Fiber 2g 2.2g Spinach raw
Copper 0.046mg 0.13mg Spinach raw
Zinc 0.18mg 0.53mg Spinach raw
Phosphorus 29mg 49mg Spinach raw
Sodium 15mg 79mg Kale, frozen, unprepared
Vitamin A 6253IU 9377IU Spinach raw
Vitamin A RAE 313µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Manganese 0.443mg 0.897mg Spinach raw
Selenium 0.9µg 1µg Spinach raw
Vitamin B1 0.056mg 0.078mg Spinach raw
Vitamin B2 0.112mg 0.189mg Spinach raw
Vitamin B3 0.698mg 0.724mg Spinach raw
Vitamin B5 0.052mg 0.065mg Spinach raw
Vitamin B6 0.09mg 0.195mg Spinach raw
Vitamin K 482.9µg Spinach raw
Folate 17µg 194µg Spinach raw
Choline 19.3mg Spinach raw
Saturated Fat 0.059g 0.063g Kale, frozen, unprepared
Monounsaturated Fat 0.034g 0.01g Kale, frozen, unprepared
Polyunsaturated fat 0.219g 0.165g Kale, frozen, unprepared
Tryptophan 0.032mg 0.039mg Spinach raw
Threonine 0.119mg 0.122mg Spinach raw
Isoleucine 0.159mg 0.147mg Kale, frozen, unprepared
Leucine 0.186mg 0.223mg Spinach raw
Lysine 0.159mg 0.174mg Spinach raw
Methionine 0.026mg 0.053mg Spinach raw
Phenylalanine 0.136mg 0.129mg Kale, frozen, unprepared
Valine 0.145mg 0.161mg Spinach raw
Histidine 0.056mg 0.064mg Spinach raw
Fructose 0.15g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale, frozen, unprepared Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
46%
Kale, frozen, unprepared
168%
Spinach raw
Minerals Daily Need Coverage Score
22%
Kale, frozen, unprepared
45%
Spinach raw

Comparison summary

Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Kale, frozen, unprepared
Kale, frozen, unprepared is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Kale, frozen, unprepared
Kale, frozen, unprepared contains less Sodium (difference - 64mg)
Which food is lower in Saturated Fat?
Kale, frozen, unprepared
Kale, frozen, unprepared is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Kale, frozen, unprepared
Kale, frozen, unprepared is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale, frozen, unprepared
Kale, frozen, unprepared is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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, unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169239/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.