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Kale, cooked, boiled, drained, without salt vs Spinach, raw

Nutrition comparison per 100 g.

Kale, cooked, boiled, drained, without salt 28 kcal Spinach, raw 23 kcal
Calories
28 kcal 23 kcal
Protein
1.9 g 2.9 g
Carbs
5.6 g 3.6 g
Fiber
2.0 g 2.2 g
Sugars
1.3 g 0.4 g
Fat
0.4 g 0.4 g
Sodium
23 mg 79 mg

Key takeaways

  • Spinach, raw has 17% fewer calories (23 kcal vs 28 kcal).
  • Spinach, raw has more protein (2.9 g vs 1.9 g).
  • Spinach, raw has more carbs (3.6 g vs 5.6 g).
  • Spinach, raw has more fiber (2.2 g vs 2.0 g).
  • Spinach, raw has more sugars (0.4 g vs 1.3 g).
MacronutrientsKale, cooked, boiled, drained, without saltSpinach, raw
Calories 28 kcal 23 kcal
Protein 1.9 g 2.9 g
Total Fat 0.4 g 0.4 g
Total Carbohydrate 5.6 g 3.6 g
Dietary Fiber 2.0 g 2.2 g
Total Sugars 1.3 g 0.4 g
Water 91.2 g 91.4 g
CarbohydratesKale, cooked, boiled, drained, without saltSpinach, raw
Total Carbohydrate 5.6 g 3.6 g
Dietary Fiber 2.0 g 2.2 g
Total Sugars 1.3 g 0.4 g
Fats & Fatty AcidsKale, cooked, boiled, drained, without saltSpinach, raw
Total Fat 0.4 g 0.4 g
Saturated Fat 0.1 g 0.1 g
Monounsaturated Fat 0.0 g 0.0 g
Polyunsaturated Fat 0.2 g 0.2 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 103.0 mg 138.0 mg
Omega-6 Fatty Acids 79.0 mg 26.0 mg
Protein & Amino AcidsKale, cooked, boiled, drained, without saltSpinach, raw
Protein 1.9 g 2.9 g
Histidine 40.0 mg 64.0 mg
Isoleucine 114.0 mg 147.0 mg
Leucine 133.0 mg 223.0 mg
Lysine 114.0 mg 174.0 mg
Methionine 18.0 mg 53.0 mg
Phenylalanine 97.0 mg 129.0 mg
Threonine 85.0 mg 122.0 mg
Tryptophan 23.0 mg 39.0 mg
Valine 104.0 mg 161.0 mg
Alanine 96.0 mg 142.0 mg
Arginine 106.0 mg 162.0 mg
Aspartic Acid 170.0 mg 240.0 mg
Cystine 25.0 mg 35.0 mg
Glutamic Acid 216.0 mg 343.0 mg
Glycine 92.0 mg 134.0 mg
Proline 113.0 mg 112.0 mg
Serine 80.0 mg 104.0 mg
Tyrosine 67.0 mg 108.0 mg
VitaminsKale, cooked, boiled, drained, without saltSpinach, raw
Vitamin A (RAE) 681.0 mcg 469.0 mcg
Vitamin C 41.0 mg 28.1 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.9 mg 2.0 mg
Vitamin K 817.0 mcg 482.9 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.1 mg 0.2 mg
Niacin (B3) 0.5 mg 0.7 mg
Vitamin B6 0.1 mg 0.2 mg
Folate (B9) 13.0 mcg 194.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.0 mg 0.1 mg
Choline 0.4 mg 19.3 mg
Betaine 0.3 mg 102.6 mg
MineralsKale, cooked, boiled, drained, without saltSpinach, raw
Calcium 72.0 mg 99.0 mg
Iron 0.9 mg 2.7 mg
Magnesium 18.0 mg 79.0 mg
Phosphorus 28.0 mg 49.0 mg
Potassium 228.0 mg 558.0 mg
Sodium 23.0 mg 79.0 mg
Zinc 0.2 mg 0.5 mg
Copper 0.2 mg 0.1 mg
Manganese 0.4 mg 0.9 mg
Selenium 0.9 mcg 1.0 mcg
SterolsKale, cooked, boiled, drained, without saltSpinach, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols ~ 9.0 mg
OtherKale, cooked, boiled, drained, without saltSpinach, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg
Ash 0.9 g 1.7 g

Frequently asked questions

Which has fewer calories, Kale, cooked, boiled, drained, without salt or Spinach, raw?

Spinach, raw has fewer calories: 28 kcal for Kale, cooked, boiled, drained, without salt vs 23 kcal for Spinach, raw per 100 g.

Which has more protein, Kale, cooked, boiled, drained, without salt or Spinach, raw?

Spinach, raw has more protein: 1.9 g for Kale, cooked, boiled, drained, without salt vs 2.9 g for Spinach, raw per 100 g.

Which has more fiber, Kale, cooked, boiled, drained, without salt or Spinach, raw?

Spinach, raw has more fiber: 2.0 g for Kale, cooked, boiled, drained, without salt vs 2.2 g for Spinach, raw per 100 g.

Is Kale, cooked, boiled, drained, without salt or Spinach, raw healthier?

Spinach, raw is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.

More Kale, cooked, boiled, drained, without salt comparisons