Spinat, rå vs Grønkål, rå
Both compared per 100 g. Grønkål, rå has 52 % more calories than spinat, rå (35 kcal vs 23 kcal). They have similar amounts of protein. Grønkål, rå has 86 % more fiber than spinat, rå (4,1 g vs 2,2 g). Grønkål, rå has 2,4 times as much sugars as spinat, rå (0,99 g vs 0,42 g).
The biggest vitamin and mineral differences: Spinat, rå has more Vitamin K (+78 % DV), Grønkål, rå has more Vitamin C (+73 % DV) and Spinat, rå has more Folat (B9) (+33 % DV).
| Per 100 g | Spinat, rå | Grønkål, rå |
|---|---|---|
| Calories | 23 kcal | 35 kcal |
| Protein | 2,9 g | 2,9 g |
| Carbohydrates | 3,6 g | 4,4 g |
| Fiber | 2,2 g | 4,1 g |
| Sugars | 0,42 g | 0,99 g |
| Total fat | 0,39 g | 1,5 g |
| Saturated fat | 0,063 g | 0,18 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 79 mg | 53 mg |
| Water | 91,4 g | 89,6 g |
| Natrium | 79 mg (3 %) | 53 mg (2 %) |
| Vitamin A | 469 µg (52 %) | 241 µg (27 %) |
| Vitamin C | 28,1 mg (31 %) | 93,4 mg (104 %) |
| Vitamin D | 0 µg (0 %) | 0 µg (0 %) |
| Vitamin E | 2 mg (14 %) | 0,66 mg (4 %) |
| Vitamin K | 483 µg (402 %) | 390 µg (325 %) |
| Thiamin (B1) | 0,078 mg (7 %) | 0,11 mg (9 %) |
| Riboflavin (B2) | 0,19 mg (15 %) | 0,35 mg (27 %) |
| Niacin (B3) | 0,72 mg (5 %) | 1,2 mg (7 %) |
| Pantothensyre (B5) | 0,065 mg (1 %) | 0,37 mg (7 %) |
| Vitamin B6 | 0,2 mg (11 %) | 0,15 mg (9 %) |
| Folat (B9) | 194 µg (49 %) | 62 µg (16 %) |
| Vitamin B12 | 0 µg (0 %) | 0 µg (0 %) |
| Cholin | 19,3 mg (4 %) | 0,5 mg (0,1 %) |
| Calcium | 99 mg (8 %) | 254 mg (20 %) |
| Jern | 2,7 mg (15 %) | 1,6 mg (9 %) |
| Magnesium | 79 mg (19 %) | 33 mg (8 %) |
| Phosphor | 49 mg (4 %) | 55 mg (4 %) |
| Kalium | 558 mg (12 %) | 348 mg (7 %) |
| Zink | 0,53 mg (5 %) | 0,39 mg (4 %) |
| Kobber | 0,13 mg (14 %) | 0,053 mg (6 %) |
| Mangan | 0,9 mg (39 %) | 0,92 mg (40 %) |
| Selen | 1 µg (2 %) | 0,9 µg (2 %) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Spinat, rå
Spinat, rå contains 23 kcal per 100 g. A typical serving of 1 kop (30 g) provides about 7 kcal.
Roughly 49 % of its calories come from carbohydrates, with 39 % from protein and 12 % from fat (estimated with general energy factors).
Grønkål, rå
Grønkål, rå contains 35 kcal per 100 g. A typical serving of 1 kop (21 g) provides about 7 kcal.
Roughly 41 % of its calories come from carbohydrates, with 31 % from fat and 27 % from protein (estimated with general energy factors).