#1: Cooked Spinach
x
#2: Cooked Spinach
x
#3: Cooked Kale
x

Nutrition Comparison of Cooked Spinach, Cooked Spinach, and Cooked Kale

Search for Another Food

Calorie Comparison


2000 calories = Full Bar
  • Cooked Spinach100 grams (x1)1% DV
  • Cooked Spinach1 cup (x1)2% DV
  • Cooked Kale1 cup, chopped (x1)2% DV

Fat Comparison


65g = Full Bar
  • Cooked Spinach100 grams (x1)0% DV
  • Cooked Spinach1 cup (x1)1% DV
  • Cooked Kale1 cup, chopped (x1)1% DV

Carbohydrate Comparison


300g = Full Bar
  • Cooked Spinach100 grams (x1)1% DV
  • Cooked Spinach1 cup (x1)2% DV
  • Cooked Kale1 cup, chopped (x1)2% DV

Protein Comparison


50g = Full Bar
  • Cooked Spinach100 grams (x1)6% DV
  • Cooked Spinach1 cup (x1)11% DV
  • Cooked Kale1 cup, chopped (x1)5% DV

Cholesterol Comparison


300mg = Full Bar
  • Cooked Spinach100 grams (x1)0% DV
  • Cooked Spinach1 cup (x1)0% DV
  • Cooked Kale1 cup, chopped (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Cooked Spinach100 grams (x1)10% DV
  • Cooked Spinach1 cup (x1)17% DV
  • Cooked Kale1 cup, chopped (x1)10% DV

Sugar Comparison


50g = Full Bar
  • Cooked Spinach100 grams (x1)1% DV
  • Cooked Spinach1 cup (x1)2% DV
  • Cooked Kale1 cup, chopped (x1)3% DV

Iron Comparison


18mg = Full Bar
  • Cooked Spinach100 grams (x1)20% DV
  • Cooked Spinach1 cup (x1)36% DV
  • Cooked Kale1 cup, chopped (x1)7% DV

Calcium Comparison


1300mg = Full Bar
  • Cooked Spinach100 grams (x1)10% DV
  • Cooked Spinach1 cup (x1)19% DV
  • Cooked Kale1 cup, chopped (x1)7% DV

Potassium Comparison


4700mg = Full Bar
  • Cooked Spinach100 grams (x1)10% DV
  • Cooked Spinach1 cup (x1)18% DV
  • Cooked Kale1 cup, chopped (x1)6% DV
Macronutrients
Food ##1#2#3
Weight (g)100180130
Calories
(%DV)
23
(1%)
41
(2%)
36
(2%)
Fat (g)
(%DV)
0.3
(0%)
0.5
(1%)
0.5
(1%)
Protein (g)
(%DV)
3
(6%)
5.3
(11%)
2.5
(5%)
Carbohydrates (g)
(%DV)
3.8
(1%)
6.8
(2%)
7.3
(2%)
Sugar (g)
(%DV)
0.4
(1%)
0.8
(2%)
1.6
(3%)
Fiber (g)
(%DV)
2.4
(10%)
4.3
(17%)
2.6
(10%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0.1
(0%)
0.1
(0%)
Net Carbs (g)1.42.44.7
Trans Fats (g)000
Minerals
Food ##1#2#3
Weight (g)100180130
Calcium (mg)
(%DV)
136
(10%)
244.8
(19%)
93.6
(7%)
Iron (mg)
(%DV)
3.6
(20%)
6.4
(36%)
1.2
(7%)
Potassium (mg)
(%DV)
466
(10%)
838.8
(18%)
296.4
(6%)
Magnesium (mg)
(%DV)
87
(21%)
156.6
(37%)
23.4
(6%)
Phosphorus (mg)
(%DV)
56
(4%)
100.8
(8%)
36.4
(3%)
Sodium (mg)
(%DV)
70
(3%)
126
(5%)
29.9
(1%)
Zinc (mg)
(%DV)
0.8
(7%)
1.4
(12%)
0.3
(3%)
Copper (mg)
(%DV)
0.2
(19%)
0.3
(35%)
0.2
(23%)
Manganese (mg)
(%DV)
0.9
(41%)
1.7
(73%)
0.5
(24%)
Selenium (μg)
(%DV)
1.5
(3%)
2.7
(5%)
1.2
(2%)
Fluoride (μg)37.868~
Vitamins
Food ##1#2#3
Weight (g)100180130
Vitamin A, RAE (μg)
(%DV)
524
(58%)
943.2
(105%)
885.3
(98%)
Vitamin C (mg)
(%DV)
9.8
(11%)
17.6
(20%)
53.3
(59%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(8%)
0.2
(14%)
0.1
(6%)
Riboflavin (B2) (mg)
(%DV)
0.2
(18%)
0.4
(33%)
0.1
(7%)
Niacin (B3) (mg)
(%DV)
0.5
(3%)
0.9
(6%)
0.7
(4%)
Pantothenic acid (B5) (mg)
(%DV)
0.1
(3%)
0.3
(5%)
0.1
(1%)
Vitamin B6 (mg)
(%DV)
0.2
(14%)
0.4
(26%)
0.2
(11%)
Folate (B9) (μg)
(%DV)
146
(37%)
262.8
(66%)
16.9
(4%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
146
(37%)
262.8
(66%)
16.9
(4%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
146
(37%)
262.8
(66%)
16.9
(4%)
Choline (mg)
(%DV)
19.7
(4%)
35.5
(6%)
0.5
(0%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
10481
(349%)
18865.8
(629%)
17707.3
(590%)
Beta Carotene (μg)
(%DV)
6288
(58%)
11318.4
(105%)
10624.9
(98%)
Alpha Carotene (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)1130820354.423719.8
Vitamin E (mg)
(%DV)
2.1
(14%)
3.7
(25%)
1.1
(7%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
493.6
(411%)
888.5
(740%)
1062.1
(885%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
Other
Food ##1#2#3
Weight (g)100180130
Water (g)91.2164.2118.6
Ash (g)231
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)100180130
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
Fats
Food ##1#2#3
Weight (g)100180130
Omega 3s (mg)
(%DV)
92
(6%)
166
(10%)
134
(8%)
Omega 6s (mg)1731103
Omega 3 to Omega 6 Ratio5.415.411.3
Omega 6 to Omega 3 Ratio0.190.190.77
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)001
13:0 (mg)~~~
14:0 (mg)6113
15:0 (mg)~~~
16:0 (mg)335956
17:0 (mg)~~~
18:0 (mg)353
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)61139
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)350
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)3536
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)000
22:1 undifferentiated (mg)000
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)109196251
18:2 undifferentiated (mg)1731103
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~~~
18:3 undifferentiated (mg)92166134
Alpha Linolenic Acid (ALA) (mg)~~~
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)001
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)000
Fatty acids, total trans-monoenoic (mg)~~~
Fatty acids, total trans-polyenoic (mg)~~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)100180130
Betaine (mg)891600
Tryptophan (mg)
(%DV)
40
(14%)
72
(26%)
30
(11%)
Threonine (mg)
(%DV)
127
(12%)
229
(22%)
111
(11%)
Isoleucine (mg)
(%DV)
152
(11%)
274
(20%)
148
(11%)
Leucine (mg)
(%DV)
231
(8%)
416
(15%)
173
(6%)
Lysine (mg)
(%DV)
182
(9%)
328
(16%)
148
(7%)
Methionine (mg)
(%DV)
55
(8%)
99
(14%)
23
(3%)
Cystine (mg)
(%DV)
35
(12%)
63
(22%)
33
(11%)
Phenylalanine (mg)
(%DV)
134
(15%)
241
(28%)
126
(14%)
Tyrosine (mg)
(%DV)
113
(13%)
203
(23%)
87
(10%)
Valine (mg)
(%DV)
168
(9%)
302
(17%)
135
(7%)
Arginine (mg)168302138
Histidine (mg)
(%DV)
66
(9%)
119
(17%)
52
(7%)
Alanine (mg)147265125
Aspartic acid (mg)250450221
Glutamic acid (mg)357643281
Glycine (mg)140252120
Proline (mg)116209147
Serine (mg)107193104
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.