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Kale, stewed (without addition of salt and fat) vs Spinach, steamed (without addition of salt): nutrition comparison
Per 100 g: 44 kcal for Kale, stewed (without addition of salt and fat), versus 31 kcal for Spinach, steamed (without addition of salt), a difference of 13 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.
Kale, stewed (without addition of salt and fat)
Cooked vegetables (incl. cans)100 g
Protein4.3 g
4.3 g
Fat0.9 g
0.9 g
Vitamin D0 µg
0 µg
Omega-30.4 g
0.4 g
Energy44 kcal
44 kcal
Protein+1 g
Fat+0.1 g
Vitamin Dequal
Omega-3equal
Energy+13 kcal
Spinach, steamed (without addition of salt)
Cooked vegetables (incl. cans)100 g
Protein3.3 g
3.3 g
Fat0.8 g
0.8 g
Vitamin D0 µg
0 µg
Omega-30.4 g
0.4 g
Energy31 kcal
31 kcal
Highest magnesium content
Spinach, steamed (without addition of salt) contains 74 mg more magnesium per 100 g.
Highest calcium content
Kale, stewed (without addition of salt and fat) contains 110 mg more calcium per 100 g.
Highest folate content
Spinach, steamed (without addition of salt) contains 20 µg more folate per 100 g.
Full comparison, nutrient by nutrient
Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.
| Per 100 g | Kale, stewed (without addition of salt and fat) | Spinach, steamed (without addition of salt) |
|---|---|---|
| Macronutrients | ||
| Energy | 44 kcal | 31 kcal |
| Protein | 4.3 g | 3.3 g |
| Fat | 0.9 g | 0.8 g |
| of which saturated fat | 0.1 g | 0.1 g |
| of which polyunsaturated | 0.5 g | 0.4 g |
| of which omega-3 | 0.4 g | 0.4 g |
| Carbohydrates | 2.6 g | 1.6 g |
| of which sugars | 2.6 g | 0.1 g |
| Dietary fibre | 4.2 g | 2.3 g |
| Water | 88 g | 92 g |
| Alcohol | 0 g | 0 g |
| Minerals | ||
| Calcium | 240 mg | 130 mg |
| Iron | 1.2 mg | 1.9 mg |
| Magnesium | 36 mg | 110 mg |
| Phosphorus | 67 mg | 58 mg |
| Potassium | 400 mg | 660 mg |
| Sodium | 98 mg | 77 mg |
| Zinc | 0.6 mg | 0.7 mg |
| Vitamins | ||
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin C | 43 mg | 37 mg |
| Folate | 55 µg | 75 µg |
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