Side-by-side nutrition

Compare two foods

Choose any two of 6,967 foods to compare their nutrients per 100 g. Right now: Kale, raw has 35 calories and 2.9 g protein per 100 g, and Spinach, raw has 23 calories and 2.9 g protein. All values come from USDA FoodData Central.

Food A

Kale, raw

Food B

Spinach, raw

Nutrients per 100 g

Nutrient	Kale, raw	Spinach, raw	A minus B
Calories (kcal)	35	23	+12
Total fat (g)	1.5	0.39	+1.1
Saturated fat (g)	—	0.06
Trans fat (g)	—	0
Monounsaturated fat (g)	—	0.01
Polyunsaturated fat (g)	—	0.17
Cholesterol (mg)	—	0
Sodium (mg)	53	79	−26
Total carbohydrate (g)	4.4	3.6	+0.79
Dietary fiber (g)	4.1	2.2	+1.9
Total sugars (g)	0.8	0.42	+0.38
Protein (g)	2.9	2.9	+0.06
Vitamin A (RAE) (mcg)	241	469	−228
Vitamin C (mg)	93.4	28.1	+65.3
Vitamin D (mcg)	—	0
Vitamin E (mg)	0.66	2	−1.4
Vitamin K (mcg)	390	483	−93
Thiamin (B1) (mg)	0.11	0.08	+0.03
Riboflavin (B2) (mg)	0.35	0.19	+0.16
Niacin (B3) (mg)	1.2	0.72	+0.46
Vitamin B6 (mg)	0.15	0.2	−0.05
Folate (mcg)	62	194	−132
Vitamin B12 (mcg)	—	0
Choline (mg)	—	19.3
Calcium (mg)	254	99	+155
Iron (mg)	1.6	2.7	−1.1
Potassium (mg)	348	558	−210
Magnesium (mg)	32.7	79	−46.3
Phosphorus (mg)	55	49	+6
Zinc (mg)	0.39	0.53	−0.14
Copper (mg)	0.05	0.13	−0.08
Selenium (mcg)	—	1
Water (g)	89.6	91.4	−1.8
Caffeine (mg)	—	0

A dash means USDA does not report that nutrient for the food.

Comparing fairly

Both columns are per 100 grams, not per serving. Water content changes the numbers a lot: cooked rice or pasta absorbs water, so it has fewer calories per 100 g than the dry form. Compare foods in the same form (raw with raw, cooked with cooked) when you can. Daily Value references follow the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9).

Try another pair

Chicken breast vs. tofu White rice vs. egg Kale vs. spinach

This tool is for general information. It is not medical or nutrition advice.

Sources

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (fdc.nal.usda.gov).