Kale, frozen, unprepared vs. Spinach raw — In-Depth Nutrition Comparison
Compare
Important differences between kale, frozen, unprepared and spinach raw
- Kale, frozen, unprepared has more vitamin C; however, spinach raw has more vitamin A, folate, iron, manganese, magnesium, copper, vitamin B6, potassium, and vitamin B2.
- Spinach raw's daily need coverage for vitamin A is 62% more.
The food varieties used in the comparison are Kale, frozen, unprepared and 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.
| 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.
| Contains more Vitamin CVitamin C | +39.9% |
| Contains more Vitamin AVitamin A | +49.8% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Folate | 17µg | 194µg | 44% |
| Iron | 0.93mg | 2.71mg | 22% |
| Manganese | 0.443mg | 0.897mg | 20% |
| Vitamin A | 313µg | 469µg | 17% |
| Magnesium | 18mg | 79mg | 15% |
| Vitamin E | 2.03mg | 14% | |
| Vitamin C | 39.3mg | 28.1mg | 12% |
| Copper | 0.046mg | 0.13mg | 9% |
| Vitamin B6 | 0.09mg | 0.195mg | 8% |
| Potassium | 333mg | 558mg | 7% |
| Vitamin B2 | 0.112mg | 0.189mg | 6% |
| Choline | 19.3mg | 4% | |
| Calcium | 136mg | 99mg | 4% |
| Zinc | 0.18mg | 0.53mg | 3% |
| Phosphorus | 29mg | 49mg | 3% |
| Sodium | 15mg | 79mg | 3% |
| Vitamin B1 | 0.056mg | 0.078mg | 2% |
| Fiber | 2g | 2.2g | 1% |
| Calories | 28kcal | 23kcal | 0% |
| Protein | 2.66g | 2.86g | 0% |
| Fats | 0.46g | 0.39g | 0% |
| Carbs | 4.9g | 3.63g | 0% |
| Net carbs | 2.9g | 1.43g | N/A |
| Sugar | 0.42g | N/A | |
| Selenium | 0.9µg | 1µg | 0% |
| Vitamin B3 | 0.698mg | 0.724mg | 0% |
| Vitamin B5 | 0.052mg | 0.065mg | 0% |
| Saturated fat | 0.059g | 0.063g | 0% |
| Monounsaturated fat | 0.034g | 0.01g | 0% |
| Polyunsaturated fat | 0.219g | 0.165g | 0% |
| Tryptophan | 0.032mg | 0.039mg | 0% |
| Threonine | 0.119mg | 0.122mg | 0% |
| Isoleucine | 0.159mg | 0.147mg | 0% |
| Leucine | 0.186mg | 0.223mg | 0% |
| Lysine | 0.159mg | 0.174mg | 0% |
| Methionine | 0.026mg | 0.053mg | 0% |
| Phenylalanine | 0.136mg | 0.129mg | 0% |
| Valine | 0.145mg | 0.161mg | 0% |
| Histidine | 0.056mg | 0.064mg | 0% |
| Fructose | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.66 g
Fats:
0.46 g
Carbs:
4.9 g
Water:
91.12 g
Other:
0.86 g
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
Saturated fat:
Sat. Fat
0.059 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.219 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 | +240% |
| Contains more Poly. FatPolyunsaturated fat | +32.7% |
~equal in
Saturated fat
~0.063g