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

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Nutritional info of: Kale, raw
vs
Spinach souffle

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Garlic beans and Kale with quinoa
Garlic beans and Kale with quinoa
Spinach souffle
Spinach souffle
 
Official USDA name:"Kale, raw"
USDA Record Number:"11233"
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Food Group:Vegetables and Vegetable Products
Official USDA name:"Spinach souffle"
USDA Record Number:"11658"
SkipThePie link:permalink
Food Group:Vegetables and Vegetable Products

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Kale, raw vs Spinach souffle

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

172
Calories from Fat 117
 

% Daily Value*

 

Total Fat

13g
20%
 
Saturated Fat 6g30%
 
Trans Fat 0g
 

Cholesterol

118mg
39%
 

Sodium

566mg
25%
 

Total Carbohydrate

6g
2%
 
Dietary Fiber 1g3%
 
Sugars 2g
 

Protein

8g
 
Vitamin A58% · Vitamin C1%
 
Calcium16% · Iron7%
 
*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 souffle

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 Calories172 kcal720 kJ9%
 
from Carbs23.6 kcal98.74 kJ
 
from Fat116.5 kcal487.65 kJ
 
from Protein31.6 kcal132.05 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 souffle

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 2891 IU 58%
 
Vitamin B6 0.098 mg 5%
 
Vitamin B12 0.4 mcg 7%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 7.3 mg 1%
 
Vitamin D 31 IU 8%
 
Vitamin D2 ~
 
Vitamin D3 0.8 mcg ~
 
Vitamin D (D2 + D3) 0.8 mcg 8%
 
Vitamin E (Alpha-tocopherol) 0.93 mg 5%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 126.5 mcg 158%
 
Thiamin 0.082 mg 5%
 
Riboflavin 0.263 mg 15%
 
Niacin 0.479 mg 2%
 
Pantothenic Acid 0.438 mg 4%
 
Folate 73 mcg 18%
 
Folate, Food 67 mcg 17%
 
Folate, DFE 77 mcg DFE 19%
 
Choline 61 mg ~
 
Betaine 29.9 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Kale, raw vs Spinach souffle

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 165 mg 16%
 
Iron 1.19 mg 7%
 
Magnesium 30 mg 8%
 
Phosphorus 139 mg 14%
 
Potassium 231 mg 5%
 
Sodium 566 mg 25%
 
Zinc 0.85 mg 6%
 
Copper 0.059 mg 3%
 
Manganese 0.269 mg 13%
 
Selenium 11.1 mcg 16%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Kale, raw vs Spinach souffle

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%*
 
Protein7.89g16%
 

Essential Aminos

 
Histidine0.229 g33%
 
Isoleucine0.45 g32%
 
Leucine0.708 g26%
 
Lysine0.558 g27%
 
Methionine0.207 g
 
Phenylalanine0.406 g
 
Threonine0.308 g29%
 
Tryptophan0.108 g39%
 
Valine0.505 g28%
 

Non-essential Aminos

 
Arginine0.366 g
 
Alanine0.323 g
 
Aspartate0.627 g
 
Cystine0.095 g
 
Glutamate1.556 g
 
Glycine0.216 g
 
Hydroxyproline
 
Proline0.646 g
 
Serine0.467 g
 
Tyrosine0.35 g
 
Methionine + Cystine† 0.302 g 29
 
Phenylalanine + Tyrosine† 0.756 g 72
 
* 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 souffle

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 Carbohydrates5.9g2%
 
Dietary Fiber0.7g3%
 
Starch~
 
Sugars1.85g
 
Sucrose0.06g
 
Glucose0.08g
 
Fructose0.05g
 
Lactose1.51g
 
Maltose0.03g
 
Galactose0.04g
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Kale, raw vs Spinach souffle

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 Fat12.95g20%
 
Total Omega-3 Fatty Acids0.119g
 
Total Omega-6 Fatty Acids0.492g
 
Total Trans Fatty Acids0.188g
 
Total Trans-monoenoic Fatty Acids0.171g
 
Total Trans-polyenoic Fatty Acids0.017g
 

Total Saturated Fats (Bad Fats)

6.091g30%
 
Arachidic Acid   [Eicosanoic Acid]0.01g
 
Behenic Acid   [Docosanoic Acid]0.002g
 
Butyric Acid   [Butanoic Acid]0.314g
 
Capric Acid   [Decanoic Acid]0.227g
 
Caproic Acid   [Hexanoic Acid]0.189g
 
Caprylic Acid   [Octanoic Acid]0.116g
 
Lauric Acid   [Dodecanoic Acid]0.224g
 
Lignoceric Acid   [Tetracosanoic Acid]0.001g
 
Margaric Acid   [Heptadecanoic Acid]0.035g
 
Myristic Acid   [Tetradecanoic Acid]0.858g
 
Palmitic Acid   [Hexadecanoic Acid]2.89g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.001g
 
Stearic Acid   [Octadecanoic Acid]1.225g
 
Tridecanoic Acid   [Tridecanoic Acid]0g
 

Total Monounsaturated Fat (Good Fats)

3.021g
 
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]0.001g
 
Gadoleic Acid   [Eicosenoic Acid]0.011g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]0.001g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]2.793g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.215g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.61g
 
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]0.025g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.007g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.467g
 
Linolenic Acid   [Octadecatrienoic Acid]0.111g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.001g
 
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 souffle

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
 
Water70.73g
 
Ash2.52g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol118mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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