Spinach, canned, regular pack, solids and liquids vs Kale, raw
Nutrition comparison per 100 g.
Spinach, canned, regular pack, solids and liquids
19 kcal
Kale, raw
35 kcal
Calories
19 kcal
35 kcal
Protein
2.1 g
2.9 g
Carbs
2.9 g
4.4 g
Fiber
1.6 g
4.1 g
Sugars
~
0.8 g
Fat
0.4 g
1.5 g
Sodium
319 mg
53 mg
Key takeaways
- Spinach, canned, regular pack, solids and liquids has 47% fewer calories (19 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 2.1 g).
- Spinach, canned, regular pack, solids and liquids has more carbs (2.9 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 1.6 g).
- Spinach, canned, regular pack, solids and liquids has more fat (0.4 g vs 1.5 g).
| Macronutrients | Spinach, canned, regular pack, solids and liquids | Kale, raw |
|---|---|---|
| Calories | 19 kcal | 35 kcal |
| Protein | 2.1 g | 2.9 g |
| Total Fat | 0.4 g | 1.5 g |
| Total Carbohydrate | 2.9 g | 4.4 g |
| Dietary Fiber | 1.6 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 93.2 g | 89.6 g |
| Carbohydrates | Spinach, canned, regular pack, solids and liquids | Kale, raw |
|---|---|---|
| Total Carbohydrate | 2.9 g | 4.4 g |
| Dietary Fiber | 1.6 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Spinach, canned, regular pack, solids and liquids | Kale, raw |
|---|---|---|
| Total Fat | 0.4 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 | 122.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 23.0 mg | 138.0 mg |
| Protein & Amino Acids | Spinach, canned, regular pack, solids and liquids | Kale, raw |
|---|---|---|
| Protein | 2.1 g | 2.9 g |
| Histidine | 47.0 mg | 69.0 mg |
| Isoleucine | 108.0 mg | 197.0 mg |
| Leucine | 164.0 mg | 231.0 mg |
| Lysine | 129.0 mg | 197.0 mg |
| Methionine | 39.0 mg | 32.0 mg |
| Phenylalanine | 95.0 mg | 169.0 mg |
| Threonine | 90.0 mg | 147.0 mg |
| Tryptophan | 28.0 mg | 40.0 mg |
| Valine | 119.0 mg | 181.0 mg |
| Alanine | 104.0 mg | 166.0 mg |
| Arginine | 119.0 mg | 184.0 mg |
| Aspartic Acid | 177.0 mg | 295.0 mg |
| Cystine | 25.0 mg | 44.0 mg |
| Glutamic Acid | 253.0 mg | 374.0 mg |
| Glycine | 99.0 mg | 159.0 mg |
| Proline | 82.0 mg | 196.0 mg |
| Serine | 76.0 mg | 139.0 mg |
| Tyrosine | 80.0 mg | 117.0 mg |
| Vitamins | Spinach, canned, regular pack, solids and liquids | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 322.0 mcg | 769.0 mcg |
| Vitamin C | 13.5 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.7 mg |
| Vitamin K | ~ | 817.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.3 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 58.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 0.4 mg |
| Minerals | Spinach, canned, regular pack, solids and liquids | Kale, raw |
|---|---|---|
| Calcium | 83.0 mg | 254.0 mg |
| Iron | 1.6 mg | 1.7 mg |
| Magnesium | 56.0 mg | 34.0 mg |
| Phosphorus | 32.0 mg | 56.0 mg |
| Potassium | 230.0 mg | 447.0 mg |
| Sodium | 319.0 mg | 53.0 mg |
| Zinc | 0.4 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.5 mg | 0.9 mg |
| Selenium | 1.2 mcg | 0.9 mcg |
| Sterols | Spinach, canned, regular pack, solids and liquids | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Spinach, canned, regular pack, solids and liquids | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Ash | 1.4 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Spinach, canned, regular pack, solids and liquids or Kale, raw?
Spinach, canned, regular pack, solids and liquids has fewer calories: 19 kcal for Spinach, canned, regular pack, solids and liquids vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Spinach, canned, regular pack, solids and liquids or Kale, raw?
Kale, raw has more protein: 2.1 g for Spinach, canned, regular pack, solids and liquids vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Spinach, canned, regular pack, solids and liquids or Kale, raw?
Kale, raw has more fiber: 1.6 g for Spinach, canned, regular pack, solids and liquids vs 4.1 g for Kale, raw per 100 g.
Is Spinach, canned, regular pack, solids and liquids or Kale, raw healthier?
Spinach, canned, regular pack, solids and liquids 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.