Spinach raw vs. Kale raw — In-Depth Nutrition Comparison
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Significant differences between spinach raw and kale raw
- Spinach raw has more iron, folate, manganese, and magnesium; however, kale raw is richer in vitamin K, copper, vitamin C, vitamin A, phosphorus, and vitamin B6.
- Kale raw covers your daily vitamin K needs 185% more than spinach raw.
- Kale raw has 2 times less iron than spinach raw. Spinach raw has 2.71mg of iron, while kale raw has 1.47mg.
Specific food types used in this comparison are Spinach, raw and Kale, 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 MagnesiumMagnesium | +68.1% |
| Contains more PotassiumPotassium | +13.6% |
| Contains more IronIron | +84.4% |
| Contains more ManganeseManganese | +36.1% |
| Contains more CalciumCalcium | +51.5% |
| Contains more CopperCopper | +1053.1% |
| Contains more PhosphorusPhosphorus | +87.8% |
| Contains less SodiumSodium | -51.9% |
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 EVitamin E | +31.8% |
| Contains more Vitamin B2Vitamin B2 | +45.4% |
| Contains more FolateFolate | +37.6% |
| Contains more CholineCholine | +2312.5% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
4.28 g
Fats:
0.93 g
Carbs:
8.75 g
Water:
84.04 g
Other:
2 g
| Contains more ProteinProtein | +49.7% |
| Contains more FatsFats | +138.5% |
| Contains more CarbsCarbs | +141% |
| Contains more OtherOther | +16.3% |
~equal in
Water
~84.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.338 g
| Contains less Sat. FatSaturated fat | -30.8% |
| Contains more Mono. FatMonounsaturated fat | +420% |
| Contains more Poly. FatPolyunsaturated fat | +104.8% |
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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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 704.8µg | 185% |
| Copper | 0.13mg | 1.499mg | 152% |
| Vitamin C | 28.1mg | 120mg | 102% |
| Iron | 2.71mg | 1.47mg | 16% |
| Folate | 194µg | 141µg | 13% |
| Manganese | 0.897mg | 0.659mg | 10% |
| Magnesium | 79mg | 47mg | 8% |
| Fiber | 2.2g | 3.6g | 6% |
| Vitamin B6 | 0.195mg | 0.271mg | 6% |
| Phosphorus | 49mg | 92mg | 6% |
| Vitamin B2 | 0.189mg | 0.13mg | 5% |
| Calcium | 99mg | 150mg | 5% |
| Vitamin A | 469µg | 500µg | 3% |
| Vitamin E | 2.03mg | 1.54mg | 3% |
| Choline | 19.3mg | 0.8mg | 3% |
| Protein | 2.86g | 4.28g | 3% |
| Vitamin B1 | 0.078mg | 0.11mg | 3% |
| Vitamin B3 | 0.724mg | 1mg | 2% |
| Potassium | 558mg | 491mg | 2% |
| Carbs | 3.63g | 8.75g | 2% |
| Sodium | 79mg | 38mg | 2% |
| Polyunsaturated fat | 0.165g | 0.338g | 1% |
| Calories | 23kcal | 49kcal | 1% |
| Vitamin B5 | 0.065mg | 0.091mg | 1% |
| Fats | 0.39g | 0.93g | 1% |
| Net carbs | 1.43g | 5.15g | N/A |
| Sugar | 0.42g | 2.26g | N/A |
| Zinc | 0.53mg | 0.56mg | 0% |
| Selenium | 1µg | 0.9µg | 0% |
| Saturated fat | 0.063g | 0.091g | 0% |
| Monounsaturated fat | 0.01g | 0.052g | 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% |
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
137%
201%
Minerals Daily Need Coverage Score
45%
83%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 1.84g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.028g)
Which food contains less Sodium?
Kale raw contains less Sodium (difference - 41mg)
Which food is lower in glycemic index?
Kale raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale raw is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.