Spinach, canned, regular pack, drained solids vs Kale, raw
Nutrition comparison per 100 g.
Spinach, canned, regular pack, drained solids
23 kcal
Kale, raw
35 kcal
Calories
23 kcal
35 kcal
Protein
2.8 g
2.9 g
Carbs
3.4 g
4.4 g
Fiber
2.4 g
4.1 g
Sugars
0.4 g
0.8 g
Fat
0.5 g
1.5 g
Sodium
322 mg
53 mg
Key takeaways
- Spinach, canned, regular pack, drained solids has 35% fewer calories (23 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 2.8 g).
- Spinach, canned, regular pack, drained solids has more carbs (3.4 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 2.4 g).
- Spinach, canned, regular pack, drained solids has more sugars (0.4 g vs 0.8 g).
| Macronutrients | Spinach, canned, regular pack, drained solids | Kale, raw |
|---|---|---|
| Calories | 23 kcal | 35 kcal |
| Protein | 2.8 g | 2.9 g |
| Total Fat | 0.5 g | 1.5 g |
| Total Carbohydrate | 3.4 g | 4.4 g |
| Dietary Fiber | 2.4 g | 4.1 g |
| Total Sugars | 0.4 g | 0.8 g |
| Water | 91.8 g | 89.6 g |
| Carbohydrates | Spinach, canned, regular pack, drained solids | Kale, raw |
|---|---|---|
| Total Carbohydrate | 3.4 g | 4.4 g |
| Dietary Fiber | 2.4 g | 4.1 g |
| Total Sugars | 0.4 g | 0.8 g |
| Fats & Fatty Acids | Spinach, canned, regular pack, drained solids | Kale, raw |
|---|---|---|
| Total Fat | 0.5 g | 1.5 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.2 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 178.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 33.0 mg | 138.0 mg |
| Protein & Amino Acids | Spinach, canned, regular pack, drained solids | Kale, raw |
|---|---|---|
| Protein | 2.8 g | 2.9 g |
| Histidine | 62.0 mg | 69.0 mg |
| Isoleucine | 144.0 mg | 197.0 mg |
| Leucine | 219.0 mg | 231.0 mg |
| Lysine | 172.0 mg | 197.0 mg |
| Methionine | 52.0 mg | 32.0 mg |
| Phenylalanine | 127.0 mg | 169.0 mg |
| Threonine | 120.0 mg | 147.0 mg |
| Tryptophan | 38.0 mg | 40.0 mg |
| Valine | 158.0 mg | 181.0 mg |
| Alanine | 139.0 mg | 166.0 mg |
| Arginine | 159.0 mg | 184.0 mg |
| Aspartic Acid | 236.0 mg | 295.0 mg |
| Cystine | 34.0 mg | 44.0 mg |
| Glutamic Acid | 338.0 mg | 374.0 mg |
| Glycine | 132.0 mg | 159.0 mg |
| Proline | 110.0 mg | 196.0 mg |
| Serine | 102.0 mg | 139.0 mg |
| Tyrosine | 106.0 mg | 117.0 mg |
| Vitamins | Spinach, canned, regular pack, drained solids | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 490.0 mcg | 769.0 mcg |
| Vitamin C | 14.3 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.9 mg | 0.7 mg |
| Vitamin K | 461.6 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 | 0.1 mg | 0.3 mg |
| Folate (B9) | 98.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 0.4 mg |
| Choline | 18.4 mg | ~ |
| Betaine | 83.2 mg | ~ |
| Minerals | Spinach, canned, regular pack, drained solids | Kale, raw |
|---|---|---|
| Calcium | 127.0 mg | 254.0 mg |
| Iron | 2.3 mg | 1.7 mg |
| Magnesium | 76.0 mg | 34.0 mg |
| Phosphorus | 44.0 mg | 56.0 mg |
| Potassium | 346.0 mg | 447.0 mg |
| Sodium | 322.0 mg | 53.0 mg |
| Zinc | 0.5 mg | 0.4 mg |
| Copper | 0.2 mg | 0.3 mg |
| Manganese | 0.6 mg | 0.9 mg |
| Selenium | 1.4 mcg | 0.9 mcg |
| Sterols | Spinach, canned, regular pack, drained solids | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Spinach, canned, regular pack, drained solids | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.5 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Spinach, canned, regular pack, drained solids or Kale, raw?
Spinach, canned, regular pack, drained solids has fewer calories: 23 kcal for Spinach, canned, regular pack, drained solids vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Spinach, canned, regular pack, drained solids or Kale, raw?
Kale, raw has more protein: 2.8 g for Spinach, canned, regular pack, drained solids vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Spinach, canned, regular pack, drained solids or Kale, raw?
Kale, raw has more fiber: 2.4 g for Spinach, canned, regular pack, drained solids vs 4.1 g for Kale, raw per 100 g.
Is Spinach, canned, regular pack, drained solids or Kale, raw healthier?
Spinach, canned, regular pack, drained solids 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.