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Spinach pasta vs. Kale — In-Depth Nutrition Comparison

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How are Spinach pasta and Kale different?

  • Spinach pasta is higher in Vitamin B1, Folate, Iron, Vitamin B2, Vitamin B3, Phosphorus, and Manganese, however, Kale is richer in Vitamin A RAE, and Vitamin C.
  • Daily need coverage for Vitamin A RAE from Kale is 73% higher.

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

Infographic

Spinach pasta vs Kale 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 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
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%
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%
Contains more CalciumCalcium +67.4%
Contains less SodiumSodium -14.8%

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 0% 14% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
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% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5551.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach pasta Kale
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach pasta Kale Opinion
Calories 289kcal 28kcal Spinach pasta
Protein 11.26g 1.9g Spinach pasta
Fats 2.1g 0.4g Spinach pasta
Vitamin C 0mg 41mg Kale
Net carbs 55.72g 3.63g Spinach pasta
Carbs 55.72g 5.63g Spinach pasta
Cholesterol 73mg 0mg Kale
Magnesium 63mg 18mg Spinach pasta
Calcium 43mg 72mg Kale
Potassium 272mg 228mg Spinach pasta
Iron 3.3mg 0.9mg Spinach pasta
Sugar 1.25g Spinach pasta
Fiber 2g Kale
Copper 0.197mg 0.156mg Spinach pasta
Zinc 1.4mg 0.24mg Spinach pasta
Phosphorus 148mg 28mg Spinach pasta
Sodium 27mg 23mg Kale
Vitamin A 241IU 13621IU Kale
Vitamin A RAE 25µg 681µg Kale
Vitamin E 0.85mg Kale
Manganese 0.781mg 0.416mg Spinach pasta
Selenium 0.9µg Kale
Vitamin B1 0.609mg 0.053mg Spinach pasta
Vitamin B2 0.398mg 0.07mg Spinach pasta
Vitamin B3 3.46mg 0.5mg Spinach pasta
Vitamin B5 0.688mg 0.049mg Spinach pasta
Vitamin B6 0.315mg 0.138mg Spinach pasta
Vitamin B12 0.31µg 0µg Spinach pasta
Vitamin K 817µg Kale
Folate 177µg 13µg Spinach pasta
Choline 0.4mg Kale
Saturated Fat 0.483g 0.052g Kale
Monounsaturated Fat 0.659g 0.03g Spinach pasta
Polyunsaturated fat 0.467g 0.193g Spinach pasta
Tryptophan 0.15mg 0.023mg Spinach pasta
Threonine 0.352mg 0.085mg Spinach pasta
Isoleucine 0.488mg 0.114mg Spinach pasta
Leucine 0.813mg 0.133mg Spinach pasta
Lysine 0.336mg 0.114mg Spinach pasta
Methionine 0.208mg 0.018mg Spinach pasta
Phenylalanine 0.56mg 0.097mg Spinach pasta
Valine 0.544mg 0.104mg Spinach pasta
Histidine 0.237mg 0.04mg Spinach pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach pasta Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
47%
Spinach pasta
238%
Kale
Minerals Daily Need Coverage Score
48%
Spinach pasta
22%
Kale

Comparison summary

Which food is richer in minerals?
Spinach pasta
Spinach pasta is relatively richer in minerals
Which food is lower in Sugar?
Spinach pasta
Spinach pasta is lower in Sugar (difference - 1.25g)
Which food is lower in Cholesterol?
Kale
Kale is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.431g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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