Compare Foods Side by Side
Pick two foods and compare their full nutrition facts per 100g
Food A
Kale, raw
Vegetables and Vegetable Products
Food B
Spinach, mature
Vegetables and Vegetable Products
Energy
35
vs
—
kcal
Protein
2.92
vs
2.91
g
Total Fat
1.49
vs
0.60
g
Total Carbohydrate
4.42
vs
2.64
g
Dietary Fiber
4.10
vs
1.59
g
| A Kale, raw | Nutrient | Spinach, mature B |
|---|---|---|
| 35kcal | Energy | —kcal |
| 89.60g | Water | 92.43g+2.8 |
| 2.92g+0.0 | Protein | 2.91g |
| 1.49g | Total Fat | 0.60g |
| 4.42g | Total Carbohydrate | 2.64g |
| 4.10g+2.5 | Dietary Fiber | 1.59g |
| 53mg | Sodium | 106.60mg |
| 348mg | Potassium | 459.70mg+111.7 |
| 254mg+187.4 | Calcium | 66.64mg |
| 32.70mg | Magnesium | 92.96mg+60.3 |
| 55mg+14.4 | Phosphorus | 40.56mg |
| 1.60mg+0.5 | Iron | 1.05mg |
| 0.39mg | Zinc | 0.42mg+0.0 |
| 0.05mg | Copper | 0.08mg+0.0 |
| 0.92mg+0.5 | Manganese | 0.43mg |
| 241μgRAE | Vitamin A | 306μgRAE+65 |
| 0.66mg | Vitamin E | —mg |
| 0μg | Vitamin K | —μg |
| 0.11mg+0.0 | Thiamin | 0.08mg |
| 0.35mg+0.2 | Riboflavin | 0.19mg |
| 1.18mg+0.7 | Niacin | 0.51mg |
| 0.15mg | Vitamin B6 | 0.21mg+0.1 |
| 62μg | Folate | 113.40μg+51.4 |
| 390mg | Vitamin C | —mg |
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Data source: USDA FoodData Central (Public Domain). Values per 100g, edible portion.