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

Nutrition comparison per 100 g.

Kale, scotch, cooked, boiled, drained, with 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
~ 2.2 g
Sugars
~ 0.4 g
Fat
0.4 g 0.4 g
Sodium
281 mg 79 mg

Key takeaways

  • Spinach, raw has 18% 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 fat (0.4 g vs 0.4 g).
  • Spinach, raw has more sodium (79 mg vs 281 mg).
MacronutrientsKale, scotch, cooked, boiled, drained, with 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 ~ 2.2 g
Total Sugars ~ 0.4 g
Water 91.2 g 91.4 g
CarbohydratesKale, scotch, cooked, boiled, drained, with saltSpinach, raw
Total Carbohydrate 5.6 g 3.6 g
Dietary Fiber ~ 2.2 g
Total Sugars ~ 0.4 g
Fats & Fatty AcidsKale, scotch, cooked, boiled, drained, with 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 104.0 mg 138.0 mg
Omega-6 Fatty Acids 80.0 mg 26.0 mg
Protein & Amino AcidsKale, scotch, cooked, boiled, drained, with saltSpinach, raw
Protein 1.9 g 2.9 g
Histidine 40.0 mg 64.0 mg
Isoleucine 113.0 mg 147.0 mg
Leucine 132.0 mg 223.0 mg
Lysine 113.0 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 95.0 mg 142.0 mg
Arginine 105.0 mg 162.0 mg
Aspartic Acid 169.0 mg 240.0 mg
Cystine 25.0 mg 35.0 mg
Glutamic Acid 215.0 mg 343.0 mg
Glycine 91.0 mg 134.0 mg
Proline 112.0 mg 112.0 mg
Serine 80.0 mg 104.0 mg
Tyrosine 67.0 mg 108.0 mg
VitaminsKale, scotch, cooked, boiled, drained, with saltSpinach, raw
Vitamin A (RAE) 100.0 mcg 469.0 mcg
Vitamin C 52.8 mg 28.1 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E ~ 2.0 mg
Vitamin K ~ 482.9 mcg
Thiamin (B1) 0.0 mg 0.1 mg
Riboflavin (B2) 0.0 mg 0.2 mg
Niacin (B3) 0.8 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 ~ 19.3 mg
Betaine ~ 102.6 mg
MineralsKale, scotch, cooked, boiled, drained, with saltSpinach, raw
Calcium 132.0 mg 99.0 mg
Iron 1.9 mg 2.7 mg
Magnesium 57.0 mg 79.0 mg
Phosphorus 38.0 mg 49.0 mg
Potassium 274.0 mg 558.0 mg
Sodium 281.0 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, scotch, cooked, boiled, drained, with saltSpinach, raw
Cholesterol 0.0 mg 0.0 mg
Phytosterols ~ 9.0 mg
OtherKale, scotch, cooked, boiled, drained, with saltSpinach, raw
Alcohol ~ 0.0 g
Caffeine ~ 0.0 mg
Theobromine ~ 0.0 mg
Ash 0.9 g 1.7 g

Frequently asked questions

Which has fewer calories, Kale, scotch, cooked, boiled, drained, with salt or Spinach, raw?

Spinach, raw has fewer calories: 28 kcal for Kale, scotch, cooked, boiled, drained, with salt vs 23 kcal for Spinach, raw per 100 g.

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

Spinach, raw has more protein: 1.9 g for Kale, scotch, cooked, boiled, drained, with salt vs 2.9 g for Spinach, raw per 100 g.

Is Kale, scotch, 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.

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