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Kale, frozen, cooked, boiled, drained, with salt vs Spinach, raw

Nutrition comparison per 100 g.

Kale, frozen, cooked, boiled, drained, with salt 30 kcal Spinach, raw 23 kcal
Calories
30 kcal 23 kcal
Protein
2.8 g 2.9 g
Carbs
5.2 g 3.6 g
Fiber
2.0 g 2.2 g
Sugars
1.3 g 0.4 g
Fat
0.5 g 0.4 g
Sodium
251 mg 79 mg

Key takeaways

  • Spinach, raw has 22% fewer calories (23 kcal vs 30 kcal).
  • Spinach, raw has more protein (2.9 g vs 2.8 g).
  • Spinach, raw has more carbs (3.6 g vs 5.2 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, frozen, cooked, boiled, drained, with saltSpinach, raw
Calories 30 kcal 23 kcal
Protein 2.8 g 2.9 g
Total Fat 0.5 g 0.4 g
Total Carbohydrate 5.2 g 3.6 g
Dietary Fiber 2.0 g 2.2 g
Total Sugars 1.3 g 0.4 g
Water 90.5 g 91.4 g
CarbohydratesKale, frozen, cooked, boiled, drained, with saltSpinach, raw
Total Carbohydrate 5.2 g 3.6 g
Dietary Fiber 2.0 g 2.2 g
Total Sugars 1.3 g 0.4 g
Fats & Fatty AcidsKale, frozen, cooked, boiled, drained, with saltSpinach, raw
Total Fat 0.5 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 125.0 mg 138.0 mg
Omega-6 Fatty Acids 96.0 mg 26.0 mg
Protein & Amino AcidsKale, frozen, cooked, boiled, drained, with saltSpinach, raw
Protein 2.8 g 2.9 g
Histidine 60.0 mg 64.0 mg
Isoleucine 170.0 mg 147.0 mg
Leucine 199.0 mg 223.0 mg
Lysine 170.0 mg 174.0 mg
Methionine 27.0 mg 53.0 mg
Phenylalanine 146.0 mg 129.0 mg
Threonine 127.0 mg 122.0 mg
Tryptophan 35.0 mg 39.0 mg
Valine 156.0 mg 161.0 mg
Alanine 143.0 mg 142.0 mg
Arginine 158.0 mg 162.0 mg
Aspartic Acid 254.0 mg 240.0 mg
Cystine 38.0 mg 35.0 mg
Glutamic Acid 323.0 mg 343.0 mg
Glycine 137.0 mg 134.0 mg
Proline 169.0 mg 112.0 mg
Serine 120.0 mg 104.0 mg
Tyrosine 101.0 mg 108.0 mg
VitaminsKale, frozen, cooked, boiled, drained, with saltSpinach, raw
Vitamin A (RAE) 735.0 mcg 469.0 mcg
Vitamin C 25.2 mg 28.1 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.9 mg 2.0 mg
Vitamin K 882.0 mcg 482.9 mcg
Thiamin (B1) 0.0 mg 0.1 mg
Riboflavin (B2) 0.1 mg 0.2 mg
Niacin (B3) 0.7 mg 0.7 mg
Vitamin B6 0.1 mg 0.2 mg
Folate (B9) 14.0 mcg 194.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.1 mg 0.1 mg
Choline 0.5 mg 19.3 mg
Betaine 0.3 mg 102.6 mg
MineralsKale, frozen, cooked, boiled, drained, with saltSpinach, raw
Calcium 138.0 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 321.0 mg 558.0 mg
Sodium 251.0 mg 79.0 mg
Zinc 0.2 mg 0.5 mg
Copper 0.0 mg 0.1 mg
Manganese 0.5 mg 0.9 mg
Selenium 0.9 mcg 1.0 mcg
SterolsKale, frozen, cooked, boiled, drained, with saltSpinach, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols ~ 9.0 mg
OtherKale, frozen, cooked, boiled, drained, with saltSpinach, raw
Alcohol ~ 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, frozen, cooked, boiled, drained, with salt or Spinach, raw?

Spinach, raw has fewer calories: 30 kcal for Kale, frozen, cooked, boiled, drained, with salt vs 23 kcal for Spinach, raw per 100 g.

Which has more protein, Kale, frozen, cooked, boiled, drained, with salt or Spinach, raw?

Spinach, raw has more protein: 2.8 g for Kale, frozen, cooked, boiled, drained, with salt vs 2.9 g for Spinach, raw per 100 g.

Which has more fiber, Kale, frozen, cooked, boiled, drained, with salt or Spinach, raw?

Spinach, raw has more fiber: 2.0 g for Kale, frozen, cooked, boiled, drained, with salt vs 2.2 g for Spinach, raw per 100 g.

Is Kale, frozen, cooked, boiled, drained, with 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, frozen, cooked, boiled, drained, with salt comparisons