Search for Nutrition Info » Vegetables and Vegetable Products  » Kale, raw
vs
Search for Nutrition Info » Vegetables and Vegetable Products  » Spinach, raw

SkipThePie.org - The Nutrition Search Engine
Nutritional info of: Kale, raw
vs
Spinach, raw

Recent Google searches that brought visitors to this page:   how much iron in baby kale, protien kale or spinich, KALE VS SPINACH NUTRITIONAL COMPARISON, spinach iron content vs kales, raw spinach vs. raw kale, compair spinage and kale, Potassium content of Kale, comparison nutrition kale, soinach vs kale, nutritional content of kale spinach, spinach nutrient content, Which minerals is in Kale and spinach, spinach vs kahl, cayle vs dpinach, nutrients of kale vs spinach, nutritional content of kale versus spinach, vitamin c kale comparison, spinach protein amino acids, how much protein in kale vs. spinach, iron in baby kale?
Garlic beans and Kale with quinoa
Garlic beans and Kale with quinoa
Strawberry fruit with Spinach Salad
Strawberry fruit with Spinach Salad
 
Official USDA name:"Kale, raw"
USDA Record Number:"11233"
SkipThePie link:permalink
Food Group:Vegetables and Vegetable Products
Official USDA name:"Spinach, raw"
USDA Record Number:"11457"
SkipThePie link:permalink
Food Group:Vegetables and Vegetable Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Kale, raw vs Spinach, raw

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

50
Calories from Fat 6
 

% Daily Value*

 

Total Fat

1g
1%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

43mg
2%
 

Total Carbohydrate

10g
3%
 
Dietary Fiber 2g8%
 
Sugars 0g
 

Protein

3g
 
Vitamin A308% · Vitamin C12%
 
Calcium14% · Iron9%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

23
Calories from Fat 3
 

% Daily Value*

 

Total Fat

0g
1%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

79mg
3%
 

Total Carbohydrate

4g
1%
 
Dietary Fiber 2g9%
 
Sugars 0g
 

Protein

3g
 
Vitamin A188% · Vitamin C3%
 
Calcium10% · Iron15%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Kale, raw vs Spinach, raw

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories50 kcal209 kJ2%
 
from Carbs35.7 kcal149.52 kJ
 
from Fat5.9 kcal24.51 kJ
 
from Protein8.1 kcal33.69 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories23 kcal96 kJ1%
 
from Carbs13 kcal54.22 kJ
 
from Fat3.3 kcal13.66 kJ
 
from Protein7 kcal29.2 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Kale, raw vs Spinach, raw

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 15376 IU 308%
 
Vitamin B6 0.271 mg 14%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added ~
 
Vitamin C 120 mg 12%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K 817 mcg 1021%
 
Thiamin 0.11 mg 7%
 
Riboflavin 0.13 mg 8%
 
Niacin 1 mg 5%
 
Pantothenic Acid 0.091 mg 1%
 
Folate 29 mcg 7%
 
Folate, Food 29 mcg 7%
 
Folate, DFE 29 mcg DFE 7%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 9377 IU 188%
 
Vitamin B6 0.195 mg 10%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 28.1 mg 3%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 2.03 mg 10%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 482.9 mcg 604%
 
Thiamin 0.078 mg 5%
 
Riboflavin 0.189 mg 11%
 
Niacin 0.724 mg 4%
 
Pantothenic Acid 0.065 mg 1%
 
Folate 194 mcg 48%
 
Folate, Food 194 mcg 48%
 
Folate, DFE 194 mcg DFE 48%
 
Choline 19.3 mg ~
 
Betaine 102.6 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Kale, raw vs Spinach, raw

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 135 mg 14%
 
Iron 1.7 mg 9%
 
Magnesium 34 mg 8%
 
Phosphorus 56 mg 6%
 
Potassium 447 mg 10%
 
Sodium 43 mg 2%
 
Zinc 0.44 mg 3%
 
Copper 0.29 mg 14%
 
Manganese 0.774 mg 39%
 
Selenium 0.9 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 99 mg 10%
 
Iron 2.71 mg 15%
 
Magnesium 79 mg 20%
 
Phosphorus 49 mg 5%
 
Potassium 558 mg 12%
 
Sodium 79 mg 3%
 
Zinc 0.53 mg 4%
 
Copper 0.13 mg 6%
 
Manganese 0.897 mg 45%
 
Selenium 1 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Kale, raw vs Spinach, raw

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein3.3g7%
 

Essential Aminos

 
Histidine0.069 g10%
 
Isoleucine0.197 g14%
 
Leucine0.231 g8%
 
Lysine0.197 g9%
 
Methionine0.032 g
 
Phenylalanine0.169 g
 
Threonine0.147 g14%
 
Tryptophan0.04 g14%
 
Valine0.181 g10%
 

Non-essential Aminos

 
Arginine0.184 g
 
Alanine0.166 g
 
Aspartate0.295 g
 
Cystine0.044 g
 
Glutamate0.374 g
 
Glycine0.159 g
 
Hydroxyproline
 
Proline0.196 g
 
Serine0.139 g
 
Tyrosine0.117 g
 
Methionine + Cystine† 0.076 g 7
 
Phenylalanine + Tyrosine† 0.286 g 27
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein2.86g6%
 

Essential Aminos

 
Histidine0.064 g9%
 
Isoleucine0.147 g10%
 
Leucine0.223 g8%
 
Lysine0.174 g8%
 
Methionine0.053 g
 
Phenylalanine0.129 g
 
Threonine0.122 g12%
 
Tryptophan0.039 g14%
 
Valine0.161 g9%
 

Non-essential Aminos

 
Arginine0.162 g
 
Alanine0.142 g
 
Aspartate0.24 g
 
Cystine0.035 g
 
Glutamate0.343 g
 
Glycine0.134 g
 
Hydroxyproline
 
Proline0.112 g
 
Serine0.104 g
 
Tyrosine0.108 g
 
Methionine + Cystine† 0.088 g 8
 
Phenylalanine + Tyrosine† 0.237 g 23
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Kale, raw vs Spinach, raw

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates10.01g3%
 
Dietary Fiber2g8%
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates3.63g1%
 
Dietary Fiber2.2g9%
 
Starch~
 
Sugars0.42g
 
Sucrose0.07g
 
Glucose0.11g
 
Fructose0.15g
 
Lactose0g
 
Maltose0g
 
Galactose0.1g
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Kale, raw vs Spinach, raw

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.7g1%
 
Total Omega-3 Fatty Acids0.18g
 
Total Omega-6 Fatty Acids0.14g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.091g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0.002g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.003g
 
Palmitic Acid   [Hexadecanoic Acid]0.076g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.004g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.052g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.049g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.001g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.338g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.002g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.138g
 
Linolenic Acid   [Octadecatrienoic Acid]0.18g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.39g1%
 
Total Omega-3 Fatty Acids0.138g
 
Total Omega-6 Fatty Acids0.026g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.063g0%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.01g
 
Palmitic Acid   [Hexadecanoic Acid]0.049g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.004g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.01g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.005g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.005g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.165g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.026g
 
Linolenic Acid   [Octadecatrienoic Acid]0.138g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Kale, raw vs Spinach, raw

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water84.46g
 
Ash1.53g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water91.4g
 
Ash1.72g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
©2010 to 2012 SkipThePie.org    —    Frequently Asked Questions    —    Our Blog    —    About Us    —    Get A Nutrition Search Engine for Your Blog
Nutrition info