Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kale vs. Spinach pasta — In-Depth Nutrition Comparison

Compare

How are kale and spinach pasta different?

  • Kale is higher in vitamin A and vitamin C; however, spinach pasta is richer in vitamin B1, folate, iron, vitamin B2, vitamin B3, phosphorus, and manganese.
  • Daily need coverage for vitamin A for kale is 268% higher.

Kale, cooked, boiled, drained, without salt and Pasta, fresh-refrigerated, spinach, as purchased are the varieties used in this article.

Infographic

Kale vs Spinach pasta 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.
Kale
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
Contains more CalciumCalcium +67.4%
Contains less SodiumSodium -14.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +250%
Contains more PotassiumPotassium +19.3%
Contains more IronIron +266.7%
Contains more CopperCopper +26.3%
Contains more ZincZinc +483.3%
Contains more PhosphorusPhosphorus +428.6%
Contains more ManganeseManganese +87.7%

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.
Kale
5
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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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 0% 8.3% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2624%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1049.1%
Contains more Vitamin B2Vitamin B2 +468.6%
Contains more Vitamin B3Vitamin B3 +592%
Contains more Vitamin B5Vitamin B5 +1304.1%
Contains more Vitamin B6Vitamin B6 +128.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1261.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Kale Spinach pasta DV% diff.
Vitamin K 817µg 681%
Vitamin A 681µg 25µg 73%
Vitamin B1 0.053mg 0.609mg 46%
Vitamin C 41mg 0mg 46%
Folate 13µg 177µg 41%
Iron 0.9mg 3.3mg 30%
Vitamin B2 0.07mg 0.398mg 25%
Cholesterol 0mg 73mg 24%
Vitamin B3 0.5mg 3.46mg 19%
Protein 1.9g 11.26g 19%
Carbs 5.63g 55.72g 17%
Phosphorus 28mg 148mg 17%
Manganese 0.416mg 0.781mg 16%
Vitamin B6 0.138mg 0.315mg 14%
Vitamin B12 0µg 0.31µg 13%
Vitamin B5 0.049mg 0.688mg 13%
Calories 28kcal 289kcal 13%
Zinc 0.24mg 1.4mg 11%
Magnesium 18mg 63mg 11%
Fiber 2g 8%
Vitamin E 0.85mg 6%
Copper 0.156mg 0.197mg 5%
Calcium 72mg 43mg 3%
Fats 0.4g 2.1g 3%
Polyunsaturated fat 0.193g 0.467g 2%
Selenium 0.9µg 2%
Saturated fat 0.052g 0.483g 2%
Monounsaturated fat 0.03g 0.659g 2%
Potassium 228mg 272mg 1%
Net carbs 3.63g 55.72g N/A
Sugar 1.25g N/A
Sodium 23mg 27mg 0%
Choline 0.4mg 0%
Tryptophan 0.023mg 0.15mg 0%
Threonine 0.085mg 0.352mg 0%
Isoleucine 0.114mg 0.488mg 0%
Leucine 0.133mg 0.813mg 0%
Lysine 0.114mg 0.336mg 0%
Methionine 0.018mg 0.208mg 0%
Phenylalanine 0.097mg 0.56mg 0%
Valine 0.104mg 0.544mg 0%
Histidine 0.04mg 0.237mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
Contains more WaterWater +203%
Contains more ProteinProtein +492.6%
Contains more FatsFats +425%
Contains more CarbsCarbs +889.7%
~equal in Other ~0.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
1
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
30% 41% 29%
Saturated fat: Sat. Fat 0.483 g
Monounsaturated fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +2096.7%
Contains more Poly. FatPolyunsaturated fat +142%

People also compare

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.