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  6. Kale raw vs. Spinach raw

Kale raw vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between kale raw and spinach raw

  • Kale raw has more vitamin K, copper, vitamin C, vitamin A, phosphorus, and vitamin B6; however, spinach raw is richer in iron, folate, manganese, and magnesium.
  • Kale raw covers your daily vitamin K needs 185% more than spinach raw.
  • Spinach raw has 12 times less copper than kale raw. Kale raw has 1.499mg of copper, while spinach raw has 0.13mg.

Specific food types used in this comparison are Kale, raw and Spinach, raw.

Infographic

Kale raw 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 34% 45% 43% 55% 500% 15% 39% 5% 86% 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 +51.5%
Contains more CopperCopper +1053.1%
Contains more PhosphorusPhosphorus +87.8%
Contains less SodiumSodium -51.9%
Contains more MagnesiumMagnesium +68.1%
Contains more PotassiumPotassium +13.6%
Contains more IronIron +84.4%
Contains more ManganeseManganese +36.1%
Contains more SeleniumSelenium +11.1%
~equal in Zinc ~0.53mg

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 400% 167% 31% 0% 28% 30% 19% 5.5% 63% 0% 1762% 106% 0.44%
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 CVitamin C +327%
Contains more Vitamin B1Vitamin B1 +41%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin B6Vitamin B6 +39%
Contains more Vitamin KVitamin K +46%
Contains more Vitamin EVitamin E +31.8%
Contains more Vitamin B2Vitamin B2 +45.4%
Contains more FolateFolate +37.6%
Contains more CholineCholine +2312.5%
~equal in Vitamin A ~469µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale raw Spinach raw DV% diff.
Vitamin K 704.8µg 482.9µg 185%
Copper 1.499mg 0.13mg 152%
Vitamin C 120mg 28.1mg 102%
Iron 1.47mg 2.71mg 16%
Folate 141µg 194µg 13%
Manganese 0.659mg 0.897mg 10%
Magnesium 47mg 79mg 8%
Fiber 3.6g 2.2g 6%
Vitamin B6 0.271mg 0.195mg 6%
Phosphorus 92mg 49mg 6%
Vitamin B2 0.13mg 0.189mg 5%
Calcium 150mg 99mg 5%
Vitamin A 500µg 469µg 3%
Vitamin E 1.54mg 2.03mg 3%
Choline 0.8mg 19.3mg 3%
Protein 4.28g 2.86g 3%
Vitamin B1 0.11mg 0.078mg 3%
Vitamin B3 1mg 0.724mg 2%
Potassium 491mg 558mg 2%
Carbs 8.75g 3.63g 2%
Sodium 38mg 79mg 2%
Polyunsaturated fat 0.338g 0.165g 1%
Calories 49kcal 23kcal 1%
Vitamin B5 0.091mg 0.065mg 1%
Fats 0.93g 0.39g 1%
Net carbs 5.15g 1.43g N/A
Sugar 2.26g 0.42g N/A
Zinc 0.56mg 0.53mg 0%
Selenium 0.9µg 1µg 0%
Saturated fat 0.091g 0.063g 0%
Monounsaturated fat 0.052g 0.01g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 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 ProteinProtein +49.7%
Contains more FatsFats +138.5%
Contains more CarbsCarbs +141%
Contains more OtherOther +16.3%
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.338 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 +420%
Contains more Poly. FatPolyunsaturated fat +104.8%
Contains less Sat. FatSaturated fat -30.8%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/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.