Kale, frozen, cooked, boiled, drained, without salt vs Spinach, raw
Nutrition comparison per 100 g.
Kale, frozen, cooked, boiled, drained, without salt
36 kcal
Spinach, raw
23 kcal
Calories
36 kcal
23 kcal
Protein
2.9 g
2.9 g
Carbs
5.3 g
3.6 g
Fiber
2.0 g
2.2 g
Sugars
1.3 g
0.4 g
Fat
1.2 g
0.4 g
Sodium
16 mg
79 mg
Key takeaways
- Spinach, raw has 36% fewer calories (23 kcal vs 36 kcal).
- Kale, frozen, cooked, boiled, drained, without salt has more protein (2.9 g vs 2.9 g).
- Spinach, raw has more carbs (3.6 g vs 5.3 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).
| Macronutrients | Kale, frozen, cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Calories | 36 kcal | 23 kcal |
| Protein | 2.9 g | 2.9 g |
| Total Fat | 1.2 g | 0.4 g |
| Total Carbohydrate | 5.3 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 |
| Carbohydrates | Kale, frozen, cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 5.3 g | 3.6 g |
| Dietary Fiber | 2.0 g | 2.2 g |
| Total Sugars | 1.3 g | 0.4 g |
| Fats & Fatty Acids | Kale, frozen, cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Total Fat | 1.2 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 Acids | Kale, frozen, cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Protein | 2.9 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 |
| Vitamins | Kale, frozen, cooked, boiled, drained, without salt | Spinach, 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 | 1.6 mg | 2.0 mg |
| Vitamin K | 882.0 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 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) | 65.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.1 mg |
| Choline | 0.5 mg | 19.3 mg |
| Betaine | 0.3 mg | 102.6 mg |
| Minerals | Kale, frozen, cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Calcium | 150.0 mg | 99.0 mg |
| Iron | 0.9 mg | 2.7 mg |
| Magnesium | 25.0 mg | 79.0 mg |
| Phosphorus | 42.0 mg | 49.0 mg |
| Potassium | 321.0 mg | 558.0 mg |
| Sodium | 16.0 mg | 79.0 mg |
| Zinc | 0.3 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.5 mg | 0.9 mg |
| Selenium | 0.9 mcg | 1.0 mcg |
| Sterols | Kale, frozen, cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Kale, frozen, cooked, boiled, drained, without salt | Spinach, 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, frozen, cooked, boiled, drained, without salt or Spinach, raw?
Spinach, raw has fewer calories: 36 kcal for Kale, frozen, cooked, boiled, drained, without salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Kale, frozen, cooked, boiled, drained, without salt or Spinach, raw?
Kale, frozen, cooked, boiled, drained, without salt has more protein: 2.9 g for Kale, frozen, cooked, boiled, drained, without salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Kale, frozen, cooked, boiled, drained, without salt or Spinach, raw?
Spinach, raw has more fiber: 2.0 g for Kale, frozen, cooked, boiled, drained, without salt vs 2.2 g for Spinach, raw per 100 g.
Is Kale, frozen, cooked, boiled, drained, without salt or Spinach, raw healthier?
Spinach, raw is lower in calories, and Kale, frozen, cooked, boiled, drained, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.