Food vs food · USDA FNDDS 2021–2023
Kale vs spinach
Comparing usual servings (kale: ½ cup, 12.5 g; spinach: ½ cup, 12.5 g), USDA’s figures are higher for kale in 25 of the 65 nutrients it reports, and for spinach in 15. The widest gaps against the Daily Value: more vitamin C (11.7 mg vs 3.31 mg) in kale; more vitamin K (60.4 µg vs 48.8 µg) in spinach. Energy: 5 kcal for kale, 3 kcal for spinach. Per 100 g, the figures are higher for kale in 25 and for spinach in 16.
Every nutrient, side by side
Kale, raw
Serving size ½ cup · 12.5 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 5 kcal (more) | |
| Protein | 0.37 g (more) | |
| Carbohydrates | 0.55 g (more) | |
| Fat | 0.19 g (more) | |
| Alcohol | 0 g | |
| Water | 11.2 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.02 g (more) | <1% |
| Monounsaturated fat | 0.01 g (more) | |
| Polyunsaturated fat | 0.08 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.02 g (more) | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0.01 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.04 g (more) | |
| PUFA 18:3 (linolenic) | 0.05 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0.51 g (more) | 2% |
| Sugars | 0.1 g (more) | |
| Vitamins | ||
| Vitamin A | 30.1 µg | 3% |
| Retinol | 0 µg | |
| Beta-carotene | 359 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 3.38 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 782 µg (more) | |
| Vitamin C | 11.7 mg (more) | 13% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.08 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 48.8 µg | 41% |
| Thiamin (B1) | 0.01 mg (more) | 1% |
| Riboflavin (B2) | 0.04 mg (more) | 3% |
| Niacin (B3) | 0.15 mg (more) | 1% |
| Vitamin B6 | 0.02 mg | 1% |
| Folate | 7.75 µg | |
| Folate, DFE | 7.75 µg | 2% |
| Folate, food | 7.75 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 0.06 mg | <1% |
| Minerals | ||
| Calcium | 31.8 mg (more) | 2% |
| Iron | 0.2 mg (more) | 1% |
| Magnesium | 4.12 mg | 1% |
| Phosphorus | 6.88 mg (more) | 1% |
| Potassium | 43.5 mg | 1% |
| Sodium | 6.62 mg | <1% |
| Zinc | 0.05 mg | <1% |
| Copper | <0.01 mg | 1% |
| Selenium | 0.11 µg (more) | <1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Spinach, raw
Serving size ½ cup · 12.5 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 3 kcal | |
| Protein | 0.36 g | |
| Carbohydrates | 0.3 g | |
| Fat | 0.08 g | |
| Alcohol | 0 g | |
| Water | 11.6 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | <0.01 g | <1% |
| Monounsaturated fat | <0.01 g | |
| Polyunsaturated fat | 0.02 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | <0.01 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | <0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | <0.01 g | |
| PUFA 18:3 (linolenic) | 0.02 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 0.2 g | 1% |
| Sugars | 0.05 g | |
| Vitamins | ||
| Vitamin A | 35.4 µg (more) | 4% |
| Retinol | 0 µg | |
| Beta-carotene | 425 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 752 µg | |
| Vitamin C | 3.31 mg | 4% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.25 mg (more) | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 60.4 µg (more) | 50% |
| Thiamin (B1) | <0.01 mg | 1% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.07 mg | <1% |
| Vitamin B6 | 0.02 mg | 1% |
| Folate | 14.5 µg (more) | |
| Folate, DFE | 14.5 µg (more) | 4% |
| Folate, food | 14.5 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 2.41 mg (more) | <1% |
| Minerals | ||
| Calcium | 8.5 mg | 1% |
| Iron | 0.16 mg | 1% |
| Magnesium | 11.6 mg (more) | 3% |
| Phosphorus | 4.88 mg | <1% |
| Potassium | 72.8 mg (more) | 2% |
| Sodium | 13.9 mg (more) | 1% |
| Zinc | 0.06 mg (more) | 1% |
| Copper | 0.01 mg (more) | 1% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Kale, raw
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 43 kcal (more) | |
| Protein | 2.92 g (more) | |
| Carbohydrates | 4.42 g (more) | |
| Fat | 1.49 g (more) | |
| Alcohol | 0 g | |
| Water | 89.6 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.18 g (more) | 1% |
| Monounsaturated fat | 0.1 g (more) | |
| Polyunsaturated fat | 0.67 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.16 g (more) | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0.1 g (more) | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.29 g (more) | |
| PUFA 18:3 (linolenic) | 0.38 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 4.1 g (more) | 15% |
| Sugars | 0.8 g (more) | |
| Vitamins | ||
| Vitamin A | 241 µg | 27% |
| Retinol | 0 µg | |
| Beta-carotene | 2,870 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 27 µg (more) | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 6,260 µg (more) | |
| Vitamin C | 93.4 mg (more) | 104% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.66 mg | 4% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 390 µg | 325% |
| Thiamin (B1) | 0.11 mg (more) | 9% |
| Riboflavin (B2) | 0.35 mg (more) | 27% |
| Niacin (B3) | 1.18 mg (more) | 7% |
| Vitamin B6 | 0.15 mg | 9% |
| Folate | 62 µg | |
| Folate, DFE | 62 µg | 16% |
| Folate, food | 62 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 0.5 mg | <1% |
| Minerals | ||
| Calcium | 254 mg (more) | 20% |
| Iron | 1.6 mg (more) | 9% |
| Magnesium | 33 mg | 8% |
| Phosphorus | 55 mg (more) | 4% |
| Potassium | 348 mg | 7% |
| Sodium | 53 mg | 2% |
| Zinc | 0.39 mg | 4% |
| Copper | 0.05 mg | 6% |
| Selenium | 0.9 µg (more) | 2% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Spinach, raw
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 27 kcal | |
| Protein | 2.85 g | |
| Carbohydrates | 2.41 g | |
| Fat | 0.62 g | |
| Alcohol | 0 g | |
| Water | 92.5 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.06 g | <1% |
| Monounsaturated fat | <0.01 g | |
| Polyunsaturated fat | 0.17 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.05 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | <0.01 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.03 g | |
| PUFA 18:3 (linolenic) | 0.14 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.6 g | 6% |
| Sugars | 0.42 g | |
| Vitamins | ||
| Vitamin A | 283 µg (more) | 31% |
| Retinol | 0 µg | |
| Beta-carotene | 3,400 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 6,020 µg | |
| Vitamin C | 26.5 mg | 29% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 2.03 mg (more) | 14% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 483 µg (more) | 403% |
| Thiamin (B1) | 0.08 mg | 6% |
| Riboflavin (B2) | 0.19 mg | 15% |
| Niacin (B3) | 0.55 mg | 3% |
| Vitamin B6 | 0.19 mg (more) | 11% |
| Folate | 116 µg (more) | |
| Folate, DFE | 116 µg (more) | 29% |
| Folate, food | 116 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 19.3 mg (more) | 4% |
| Minerals | ||
| Calcium | 68 mg | 5% |
| Iron | 1.26 mg | 7% |
| Magnesium | 93 mg (more) | 22% |
| Phosphorus | 39 mg | 3% |
| Potassium | 582 mg (more) | 12% |
| Sodium | 111 mg (more) | 5% |
| Zinc | 0.45 mg (more) | 4% |
| Copper | 0.08 mg (more) | 9% |
| Selenium | 0 µg | 0% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Kale is FNDDS’s “Kale, raw” and spinach is “Spinach, raw”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.