Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs Kale, raw
Nutrition comparison per 100 g.
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
34 kcal
Kale, raw
35 kcal
Calories
34 kcal
35 kcal
Protein
4.0 g
2.9 g
Carbs
4.8 g
4.4 g
Fiber
3.7 g
4.1 g
Sugars
0.5 g
0.8 g
Fat
0.9 g
1.5 g
Sodium
97 mg
53 mg
Key takeaways
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has 3% fewer calories (34 kcal vs 35 kcal).
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more protein (4.0 g vs 2.9 g).
- Kale, raw has more carbs (4.4 g vs 4.8 g).
- Kale, raw has more fiber (4.1 g vs 3.7 g).
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more sugars (0.5 g vs 0.8 g).
| Macronutrients | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Calories | 34 kcal | 35 kcal |
| Protein | 4.0 g | 2.9 g |
| Total Fat | 0.9 g | 1.5 g |
| Total Carbohydrate | 4.8 g | 4.4 g |
| Dietary Fiber | 3.7 g | 4.1 g |
| Total Sugars | 0.5 g | 0.8 g |
| Water | 88.9 g | 89.6 g |
| Carbohydrates | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 4.8 g | 4.4 g |
| Dietary Fiber | 3.7 g | 4.1 g |
| Starch | 0.0 g | ~ |
| Total Sugars | 0.5 g | 0.8 g |
| Fats & Fatty Acids | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Total Fat | 0.9 g | 1.5 g |
| Saturated Fat | 0.2 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.4 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 371.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 0.0 mg | 138.0 mg |
| Protein & Amino Acids | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Protein | 4.0 g | 2.9 g |
| Histidine | 49.0 mg | 69.0 mg |
| Isoleucine | 128.0 mg | 197.0 mg |
| Leucine | 205.0 mg | 231.0 mg |
| Lysine | 256.0 mg | 197.0 mg |
| Methionine | 53.0 mg | 32.0 mg |
| Phenylalanine | 211.0 mg | 169.0 mg |
| Threonine | 220.0 mg | 147.0 mg |
| Tryptophan | 101.0 mg | 40.0 mg |
| Valine | 181.0 mg | 181.0 mg |
| Alanine | 222.0 mg | 166.0 mg |
| Arginine | 489.0 mg | 184.0 mg |
| Aspartic Acid | 436.0 mg | 295.0 mg |
| Cystine | 29.0 mg | 44.0 mg |
| Glutamic Acid | 516.0 mg | 374.0 mg |
| Glycine | 225.0 mg | 159.0 mg |
| Proline | 201.0 mg | 196.0 mg |
| Serine | 173.0 mg | 139.0 mg |
| Tyrosine | 219.0 mg | 117.0 mg |
| Vitamins | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 603.0 mcg | 769.0 mcg |
| Vitamin C | 2.2 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 3.5 mg | 0.7 mg |
| Vitamin K | 540.7 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.3 mg |
| Niacin (B3) | 0.4 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 121.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.4 mg |
| Choline | 24.8 mg | ~ |
| Betaine | 112.0 mg | ~ |
| Minerals | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Calcium | 153.0 mg | 254.0 mg |
| Iron | 2.0 mg | 1.7 mg |
| Magnesium | 82.0 mg | 34.0 mg |
| Phosphorus | 50.0 mg | 56.0 mg |
| Potassium | 302.0 mg | 447.0 mg |
| Sodium | 97.0 mg | 53.0 mg |
| Zinc | 0.5 mg | 0.4 mg |
| Copper | 0.2 mg | 0.3 mg |
| Manganese | 0.7 mg | 0.9 mg |
| Selenium | 5.5 mcg | 0.9 mcg |
| Sterols | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.4 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt or Kale, raw?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has fewer calories: 34 kcal for Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt or Kale, raw?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more protein: 4.0 g for Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt or Kale, raw?
Kale, raw has more fiber: 3.7 g for Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs 4.1 g for Kale, raw per 100 g.
Is Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt or Kale, raw healthier?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is lower in calories, and Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.