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  6. Kale, scotch, cooked, boiled, drained, without salt vs. Spinach raw

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

Kale, scotch, cooked, boiled, drained, without salt 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 41% 40% 24% 72% 52% 6.5% 16% 5.9% 54% 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 +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.
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 176% 120% 0% 0% 10% 9% 15% 2.9% 32% 0% 0% 9.8% 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 +87.9%
Contains more Vitamin AVitamin A +370.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.724mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.9 g
Fats: 0.41 g
Carbs: 5.63 g
Water: 91.2 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 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
19% 11% 70%
Saturated Fat: Sat. Fat 0.053 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.196 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 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.
Kale, scotch, cooked, boiled, drained, without salt 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, scotch, cooked, boiled, drained, without salt Spinach raw Opinion
Calories 28kcal 23kcal Kale, scotch, cooked, boiled, drained, without salt
Protein 1.9g 2.86g Spinach raw
Fats 0.41g 0.39g Kale, scotch, cooked, boiled, drained, without salt
Vitamin C 52.8mg 28.1mg Kale, scotch, cooked, boiled, drained, without salt
Net carbs 4.43g 1.43g Kale, scotch, cooked, boiled, drained, without salt
Carbs 5.63g 3.63g Kale, scotch, cooked, boiled, drained, without salt
Magnesium 57mg 79mg Spinach raw
Calcium 132mg 99mg Kale, scotch, cooked, boiled, drained, without salt
Potassium 274mg 558mg Spinach raw
Iron 1.93mg 2.71mg Spinach raw
Sugar 0.42g Kale, scotch, cooked, boiled, drained, without salt
Fiber 1.2g 2.2g Spinach raw
Copper 0.156mg 0.13mg Kale, scotch, cooked, boiled, drained, without salt
Zinc 0.24mg 0.53mg Spinach raw
Phosphorus 38mg 49mg Spinach raw
Sodium 45mg 79mg Kale, scotch, cooked, boiled, drained, without salt
Vitamin A 1994IU 9377IU Spinach raw
Vitamin A 100µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Manganese 0.417mg 0.897mg Spinach raw
Selenium 0.9µg 1µg Spinach raw
Vitamin B1 0.04mg 0.078mg Spinach raw
Vitamin B2 0.039mg 0.189mg Spinach raw
Vitamin B3 0.792mg 0.724mg Kale, scotch, cooked, boiled, drained, without salt
Vitamin B5 0.048mg 0.065mg Spinach raw
Vitamin B6 0.139mg 0.195mg Spinach raw
Vitamin K 482.9µg Spinach raw
Folate 13µg 194µg Spinach raw
Choline 19.3mg Spinach raw
Saturated Fat 0.053g 0.063g Kale, scotch, cooked, boiled, drained, without salt
Monounsaturated Fat 0.03g 0.01g Kale, scotch, cooked, boiled, drained, without salt
Polyunsaturated fat 0.196g 0.165g Kale, scotch, cooked, boiled, drained, without salt
Tryptophan 0.023mg 0.039mg Spinach raw
Threonine 0.085mg 0.122mg Spinach raw
Isoleucine 0.113mg 0.147mg Spinach raw
Leucine 0.132mg 0.223mg Spinach raw
Lysine 0.113mg 0.174mg Spinach raw
Methionine 0.018mg 0.053mg Spinach raw
Phenylalanine 0.097mg 0.129mg Spinach raw
Valine 0.104mg 0.161mg Spinach raw
Histidine 0.04mg 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, scotch, cooked, boiled, drained, without salt 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
29%
Kale, scotch, cooked, boiled, drained, without salt
168%
Spinach raw
Minerals Daily Need Coverage Score
32%
Kale, scotch, cooked, boiled, drained, without salt
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, scotch, cooked, boiled, drained, without salt
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
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
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
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
Kale, scotch, cooked, boiled, drained, without salt 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. 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.