New zealand spinach, cooked, boiled, drained, with salt vs Kale, raw
Nutrition comparison per 100 g.
New zealand spinach, cooked, boiled, drained, with salt
12 kcal
Kale, raw
35 kcal
Calories
12 kcal
35 kcal
Protein
1.3 g
2.9 g
Carbs
2.1 g
4.4 g
Fiber
1.4 g
4.1 g
Sugars
0.3 g
0.8 g
Fat
0.2 g
1.5 g
Sodium
343 mg
53 mg
Key takeaways
- New zealand spinach, cooked, boiled, drained, with salt has 66% fewer calories (12 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 1.3 g).
- New zealand spinach, cooked, boiled, drained, with salt has more carbs (2.1 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 1.4 g).
- New zealand spinach, cooked, boiled, drained, with salt has more sugars (0.3 g vs 0.8 g).
| Macronutrients | New zealand spinach, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Calories | 12 kcal | 35 kcal |
| Protein | 1.3 g | 2.9 g |
| Total Fat | 0.2 g | 1.5 g |
| Total Carbohydrate | 2.1 g | 4.4 g |
| Dietary Fiber | 1.4 g | 4.1 g |
| Total Sugars | 0.3 g | 0.8 g |
| Water | 94.8 g | 89.6 g |
| Carbohydrates | New zealand spinach, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 2.1 g | 4.4 g |
| Dietary Fiber | 1.4 g | 4.1 g |
| Total Sugars | 0.3 g | 0.8 g |
| Fats & Fatty Acids | New zealand spinach, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Total Fat | 0.2 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.1 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 56.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 11.0 mg | 138.0 mg |
| Protein & Amino Acids | New zealand spinach, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Protein | 1.3 g | 2.9 g |
| Histidine | ~ | 69.0 mg |
| Isoleucine | ~ | 197.0 mg |
| Leucine | ~ | 231.0 mg |
| Lysine | ~ | 197.0 mg |
| Methionine | ~ | 32.0 mg |
| Phenylalanine | ~ | 169.0 mg |
| Threonine | ~ | 147.0 mg |
| Tryptophan | ~ | 40.0 mg |
| Valine | ~ | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | ~ | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | ~ | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | ~ | 117.0 mg |
| Vitamins | New zealand spinach, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | ~ | 769.0 mcg |
| Vitamin C | 16.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.2 mg | 0.7 mg |
| Vitamin K | 292.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.4 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 8.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.4 mg |
| Minerals | New zealand spinach, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Calcium | 48.0 mg | 254.0 mg |
| Iron | 0.7 mg | 1.7 mg |
| Magnesium | 32.0 mg | 34.0 mg |
| Phosphorus | 22.0 mg | 56.0 mg |
| Potassium | 102.0 mg | 447.0 mg |
| Sodium | 343.0 mg | 53.0 mg |
| Zinc | 0.3 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.5 mg | 0.9 mg |
| Selenium | 0.9 mcg | 0.9 mcg |
| Sterols | New zealand spinach, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | New zealand spinach, cooked, boiled, drained, with salt | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.6 g | 1.5 g |
Frequently asked questions
Which has fewer calories, New zealand spinach, cooked, boiled, drained, with salt or Kale, raw?
New zealand spinach, cooked, boiled, drained, with salt has fewer calories: 12 kcal for New zealand spinach, cooked, boiled, drained, with salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, New zealand spinach, cooked, boiled, drained, with salt or Kale, raw?
Kale, raw has more protein: 1.3 g for New zealand spinach, cooked, boiled, drained, with salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, New zealand spinach, cooked, boiled, drained, with salt or Kale, raw?
Kale, raw has more fiber: 1.4 g for New zealand spinach, cooked, boiled, drained, with salt vs 4.1 g for Kale, raw per 100 g.
Is New zealand spinach, cooked, boiled, drained, with salt or Kale, raw healthier?
New zealand spinach, cooked, boiled, drained, with salt is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.