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  6. Kale, scotch, cooked, boiled, drained, with salt vs. Spinach raw

Kale, scotch, cooked, boiled, drained, with salt vs. Spinach raw — In-Depth Nutrition Comparison

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How are kale, scotch, cooked, boiled, drained, with salt and spinach raw different?

  • Kale, scotch, cooked, boiled, drained, with salt is higher in vitamin C; however, spinach raw is richer in folate, vitamin A, manganese, vitamin B2, iron, potassium, and magnesium.
  • Daily need coverage for folate for spinach raw is 45% higher.
  • Kale, scotch, cooked, boiled, drained, with salt contains 4 times more sodium than spinach raw. While kale, scotch, cooked, boiled, drained, with salt contains 281mg of sodium, spinach raw contains only 79mg.

Kale, scotch, cooked, boiled, drained, with salt and Spinach, raw are the varieties used in this article.

Infographic

Kale, scotch, cooked, boiled, drained, with salt vs Spinach raw infographic
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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 41% 40% 24% 72% 52% 6.5% 16% 37% 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 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 less SodiumSodium -71.9%
Contains more ManganeseManganese +115.1%
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 176% 0% 33% 0% 10% 9% 15% 2.9% 32% 0% 0% 9.8%
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 +87.9%
Contains more Vitamin AVitamin A +369%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +1392.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.724mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale, scotch, cooked, boiled, drained, with salt Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Folate 13µg 194µg 45%
Vitamin A 100µg 469µg 41%
Vitamin C 52.8mg 28.1mg 27%
Manganese 0.417mg 0.897mg 21%
Vitamin E 2.03mg 14%
Vitamin B2 0.039mg 0.189mg 12%
Iron 1.93mg 2.71mg 10%
Fiber 2.2g 9%
Sodium 281mg 79mg 9%
Potassium 274mg 558mg 8%
Magnesium 57mg 79mg 5%
Vitamin B6 0.139mg 0.195mg 4%
Choline 19.3mg 4%
Calcium 132mg 99mg 3%
Copper 0.156mg 0.13mg 3%
Zinc 0.24mg 0.53mg 3%
Vitamin B1 0.04mg 0.078mg 3%
Protein 1.9g 2.86g 2%
Phosphorus 38mg 49mg 2%
Carbs 5.62g 3.63g 1%
Calories 28kcal 23kcal 0%
Protein per 100 calories 6.8g 12g N/A
Calories per 10 g protein 147kcal 80kcal N/A
Weight per 100 calories 357g 435g N/A
Fats 0.41g 0.39g 0%
Net carbs 5.62g 1.43g N/A
Sugar 0.42g N/A
Selenium 0.9µg 1µg 0%
Vitamin B3 0.792mg 0.724mg 0%
Vitamin B5 0.048mg 0.065mg 0%
Saturated fat 0.053g 0.063g 0%
Monounsaturated fat 0.03g 0.01g 0%
Polyunsaturated fat 0.196g 0.165g 0%
Tryptophan 0.023mg 0.039mg 0%
Threonine 0.085mg 0.122mg 0%
Isoleucine 0.113mg 0.147mg 0%
Leucine 0.132mg 0.223mg 0%
Lysine 0.113mg 0.174mg 0%
Methionine 0.018mg 0.053mg 0%
Phenylalanine 0.097mg 0.129mg 0%
Valine 0.104mg 0.161mg 0%
Histidine 0.04mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.9 g
Fats: 0.41 g
Carbs: 5.62 g
Water: 91.2 g
Other: 0.87 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 +54.8%
Contains more ProteinProtein +50.5%
~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%

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.