Spinach, frozen, chopped or leaf, unprepared vs Kale, raw
Nutrition comparison per 100 g.
Spinach, frozen, chopped or leaf, unprepared
29 kcal
Kale, raw
35 kcal
Calories
29 kcal
35 kcal
Protein
3.6 g
2.9 g
Carbs
4.2 g
4.4 g
Fiber
2.9 g
4.1 g
Sugars
0.7 g
0.8 g
Fat
0.6 g
1.5 g
Sodium
74 mg
53 mg
Key takeaways
- Spinach, frozen, chopped or leaf, unprepared has 19% fewer calories (29 kcal vs 35 kcal).
- Spinach, frozen, chopped or leaf, unprepared has more protein (3.6 g vs 2.9 g).
- Spinach, frozen, chopped or leaf, unprepared has more carbs (4.2 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 2.9 g).
- Spinach, frozen, chopped or leaf, unprepared has more sugars (0.7 g vs 0.8 g).
| Macronutrients | Spinach, frozen, chopped or leaf, unprepared | Kale, raw |
|---|---|---|
| Calories | 29 kcal | 35 kcal |
| Protein | 3.6 g | 2.9 g |
| Total Fat | 0.6 g | 1.5 g |
| Total Carbohydrate | 4.2 g | 4.4 g |
| Dietary Fiber | 2.9 g | 4.1 g |
| Total Sugars | 0.7 g | 0.8 g |
| Water | 90.2 g | 89.6 g |
| Carbohydrates | Spinach, frozen, chopped or leaf, unprepared | Kale, raw |
|---|---|---|
| Total Carbohydrate | 4.2 g | 4.4 g |
| Dietary Fiber | 2.9 g | 4.1 g |
| Starch | 0.0 g | ~ |
| Total Sugars | 0.7 g | 0.8 g |
| Fats & Fatty Acids | Spinach, frozen, chopped or leaf, unprepared | Kale, raw |
|---|---|---|
| Total Fat | 0.6 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 | 82.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 0.0 mg | 138.0 mg |
| Protein & Amino Acids | Spinach, frozen, chopped or leaf, unprepared | Kale, raw |
|---|---|---|
| Protein | 3.6 g | 2.9 g |
| Histidine | 49.0 mg | 69.0 mg |
| Isoleucine | 126.0 mg | 197.0 mg |
| Leucine | 202.0 mg | 231.0 mg |
| Lysine | 251.0 mg | 197.0 mg |
| Methionine | 52.0 mg | 32.0 mg |
| Phenylalanine | 207.0 mg | 169.0 mg |
| Threonine | 217.0 mg | 147.0 mg |
| Tryptophan | 100.0 mg | 40.0 mg |
| Valine | 178.0 mg | 181.0 mg |
| Alanine | 218.0 mg | 166.0 mg |
| Arginine | 481.0 mg | 184.0 mg |
| Aspartic Acid | 429.0 mg | 295.0 mg |
| Cystine | 29.0 mg | 44.0 mg |
| Glutamic Acid | 508.0 mg | 374.0 mg |
| Glycine | 221.0 mg | 159.0 mg |
| Proline | 198.0 mg | 196.0 mg |
| Serine | 170.0 mg | 139.0 mg |
| Tyrosine | 215.0 mg | 117.0 mg |
| Vitamins | Spinach, frozen, chopped or leaf, unprepared | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 586.0 mcg | 769.0 mcg |
| Vitamin C | 5.5 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.9 mg | 0.7 mg |
| Vitamin K | 372.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.3 mg |
| Niacin (B3) | 0.5 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 145.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.4 mg |
| Choline | 22.1 mg | ~ |
| Betaine | 117.4 mg | ~ |
| Minerals | Spinach, frozen, chopped or leaf, unprepared | Kale, raw |
|---|---|---|
| Calcium | 129.0 mg | 254.0 mg |
| Iron | 1.9 mg | 1.7 mg |
| Magnesium | 75.0 mg | 34.0 mg |
| Phosphorus | 49.0 mg | 56.0 mg |
| Potassium | 346.0 mg | 447.0 mg |
| Sodium | 74.0 mg | 53.0 mg |
| Zinc | 0.6 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.7 mg | 0.9 mg |
| Selenium | 6.0 mcg | 0.9 mcg |
| Sterols | Spinach, frozen, chopped or leaf, unprepared | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Spinach, frozen, chopped or leaf, unprepared | 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, unprepared or Kale, raw?
Spinach, frozen, chopped or leaf, unprepared has fewer calories: 29 kcal for Spinach, frozen, chopped or leaf, unprepared vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Spinach, frozen, chopped or leaf, unprepared or Kale, raw?
Spinach, frozen, chopped or leaf, unprepared has more protein: 3.6 g for Spinach, frozen, chopped or leaf, unprepared vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Spinach, frozen, chopped or leaf, unprepared or Kale, raw?
Kale, raw has more fiber: 2.9 g for Spinach, frozen, chopped or leaf, unprepared vs 4.1 g for Kale, raw per 100 g.
Is Spinach, frozen, chopped or leaf, unprepared or Kale, raw healthier?
Spinach, frozen, chopped or leaf, unprepared is lower in calories, and Spinach, frozen, chopped or leaf, unprepared is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.