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  6. Kale, frozen, unprepared vs. Spinach raw

Kale, frozen, unprepared vs. Spinach raw — In-Depth Nutrition Comparison

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Important differences between kale, frozen, unprepared and spinach raw

  • Kale, frozen, unprepared has more vitamin C; however, spinach raw has more folate, iron, manganese, vitamin A, magnesium, copper, vitamin B6, potassium, and vitamin B2.
  • Spinach raw's daily need coverage for folate is 44% more.

The food varieties used in the comparison are Kale, frozen, unprepared and Spinach, raw.

Infographic

Kale, frozen, unprepared vs Spinach raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 41% 29% 35% 15% 4.9% 12% 2% 58% 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 +37.4%
Contains less SodiumSodium -81%
Contains more MagnesiumMagnesium +338.9%
Contains more PotassiumPotassium +67.6%
Contains more IronIron +191.4%
Contains more CopperCopper +182.6%
Contains more ZincZinc +194.4%
Contains more PhosphorusPhosphorus +69%
Contains more ManganeseManganese +102.5%
Contains more SeleniumSelenium +11.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 131% 0% 104% 0% 14% 26% 13% 3.1% 21% 0% 0% 13%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
Contains more Vitamin CVitamin C +39.9%
Contains more Vitamin AVitamin A +49.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +39.3%
Contains more Vitamin B2Vitamin B2 +68.8%
Contains more Vitamin B5Vitamin B5 +25%
Contains more Vitamin B6Vitamin B6 +116.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1041.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.724mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale, frozen, unprepared Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Folate 17µg 194µg 44%
Iron 0.93mg 2.71mg 22%
Manganese 0.443mg 0.897mg 20%
Vitamin A 313µg 469µg 17%
Magnesium 18mg 79mg 15%
Vitamin E 2.03mg 14%
Vitamin C 39.3mg 28.1mg 12%
Copper 0.046mg 0.13mg 9%
Vitamin B6 0.09mg 0.195mg 8%
Potassium 333mg 558mg 7%
Vitamin B2 0.112mg 0.189mg 6%
Calcium 136mg 99mg 4%
Choline 19.3mg 4%
Zinc 0.18mg 0.53mg 3%
Phosphorus 29mg 49mg 3%
Sodium 15mg 79mg 3%
Vitamin B1 0.056mg 0.078mg 2%
Fiber 2g 2.2g 1%
Calories 28kcal 23kcal 0%
Protein 2.66g 2.86g 0%
Protein per 100 calories 9.5g 12g N/A
Calories per 10 g protein 105kcal 80kcal N/A
Weight per 100 calories 357g 435g N/A
Fats 0.46g 0.39g 0%
Net carbs 2.9g 1.43g N/A
Carbs 4.9g 3.63g 0%
Sugar 0.42g N/A
Selenium 0.9µg 1µg 0%
Vitamin B3 0.698mg 0.724mg 0%
Vitamin B5 0.052mg 0.065mg 0%
Saturated fat 0.059g 0.063g 0%
Monounsaturated fat 0.034g 0.01g 0%
Polyunsaturated fat 0.219g 0.165g 0%
Tryptophan 0.032mg 0.039mg 0%
Threonine 0.119mg 0.122mg 0%
Isoleucine 0.159mg 0.147mg 0%
Leucine 0.186mg 0.223mg 0%
Lysine 0.159mg 0.174mg 0%
Methionine 0.026mg 0.053mg 0%
Phenylalanine 0.136mg 0.129mg 0%
Valine 0.145mg 0.161mg 0%
Histidine 0.056mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.66 g
Fats: 0.46 g
Carbs: 4.9 g
Water: 91.12 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 FatsFats +17.9%
Contains more CarbsCarbs +35%
~equal in Protein ~2.86g
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.219 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 more Mono. FatMonounsaturated fat +240%
Contains more Poly. FatPolyunsaturated fat +32.7%
~equal in Saturated fat ~0.063g

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, frozen, unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169239/nutrients
  2. 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.