Kale, scotch, cooked, boiled, drained, without salt vs. Spinach raw — In-Depth Nutrition Comparison
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Significant differences between kale, scotch, cooked, boiled, drained, without salt and spinach raw
- Kale, scotch, cooked, boiled, drained, without salt has more vitamin C; however, spinach raw is richer in folate, vitamin A, manganese, vitamin B2, iron, potassium, and magnesium.
- Spinach raw covers your daily folate needs 45% more than kale, scotch, cooked, boiled, drained, without salt.
- Spinach raw has 2 times less vitamin C than kale, scotch, cooked, boiled, drained, without salt. Kale, scotch, cooked, boiled, drained, without salt has 52.8mg of vitamin C, while spinach raw has 28.1mg.
Specific food types used in this comparison are Kale, scotch, cooked, boiled, drained, without salt and 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.
| Contains more CalciumCalcium | +33.3% |
| Contains more CopperCopper | +20% |
| Contains less SodiumSodium | -43% |
| Contains more MagnesiumMagnesium | +38.6% |
| Contains more PotassiumPotassium | +103.6% |
| Contains more IronIron | +40.4% |
| Contains more ZincZinc | +120.8% |
| Contains more PhosphorusPhosphorus | +28.9% |
| Contains more ManganeseManganese | +115.1% |
| 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 | +87.9% |
| Contains more Vitamin AVitamin A | +369% |
| Contains more Vitamin B1Vitamin B1 | +95% |
| Contains more Vitamin B2Vitamin B2 | +384.6% |
| Contains more Vitamin B5Vitamin B5 | +35.4% |
| Contains more Vitamin B6Vitamin B6 | +40.3% |
| Contains more FolateFolate | +1392.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.41 g
Carbs:
5.63 g
Water:
91.2 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 CarbsCarbs | +55.1% |
| Contains more ProteinProtein | +50.5% |
| Contains more OtherOther | +100% |
~equal in
Fats
~0.39g
~equal in
Water
~91.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.196 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains less Sat. FatSaturated fat | -15.9% |
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +18.8% |
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Folate | 13µg | 194µg | 45% |
| Vitamin A | 100µg | 469µg | 41% |
| Vitamin C | 52.8mg | 28.1mg | 27% |
| Manganese | 0.417mg | 0.897mg | 21% |
| Vitamin E | 2.03mg | 14% | |
| Vitamin B2 | 0.039mg | 0.189mg | 12% |
| Iron | 1.93mg | 2.71mg | 10% |
| Potassium | 274mg | 558mg | 8% |
| Magnesium | 57mg | 79mg | 5% |
| Choline | 19.3mg | 4% | |
| Vitamin B6 | 0.139mg | 0.195mg | 4% |
| Fiber | 1.2g | 2.2g | 4% |
| Vitamin B1 | 0.04mg | 0.078mg | 3% |
| Zinc | 0.24mg | 0.53mg | 3% |
| Copper | 0.156mg | 0.13mg | 3% |
| Calcium | 132mg | 99mg | 3% |
| Phosphorus | 38mg | 49mg | 2% |
| Protein | 1.9g | 2.86g | 2% |
| Sodium | 45mg | 79mg | 1% |
| Carbs | 5.63g | 3.63g | 1% |
| Calories | 28kcal | 23kcal | 0% |
| Fats | 0.41g | 0.39g | 0% |
| Net carbs | 4.43g | 1.43g | N/A |
| Sugar | 0.42g | N/A | |
| Selenium | 0.9µg | 1µg | 0% |
| Vitamin B3 | 0.792mg | 0.724mg | 0% |
| Vitamin B5 | 0.048mg | 0.065mg | 0% |
| Saturated fat | 0.053g | 0.063g | 0% |
| Monounsaturated fat | 0.03g | 0.01g | 0% |
| Polyunsaturated fat | 0.196g | 0.165g | 0% |
| Tryptophan | 0.023mg | 0.039mg | 0% |
| Threonine | 0.085mg | 0.122mg | 0% |
| Isoleucine | 0.113mg | 0.147mg | 0% |
| Leucine | 0.132mg | 0.223mg | 0% |
| Lysine | 0.113mg | 0.174mg | 0% |
| Methionine | 0.018mg | 0.053mg | 0% |
| Phenylalanine | 0.097mg | 0.129mg | 0% |
| Valine | 0.104mg | 0.161mg | 0% |
| Histidine | 0.04mg | 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
22%
137%
Minerals Daily Need Coverage Score
32%
45%
Comparison summary
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 Sugar?
Kale, scotch, cooked, boiled, drained, without salt is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Kale, scotch, cooked, boiled, drained, without salt contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Kale, scotch, cooked, boiled, drained, without salt is lower in Saturated fat (difference - 0.01g)
Which food is lower in glycemic index?
Kale, scotch, cooked, boiled, drained, without salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale, scotch, cooked, boiled, drained, without salt is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)