Espinacas, crudo vs Kale, crudo
Both compared per 100 g. Kale, crudo has 52% more calories than espinacas, crudo (35 kcal vs 23 kcal). They have similar amounts of protein. Kale, crudo has 86% more fiber than espinacas, crudo (4,1 g vs 2,2 g). Kale, crudo has 2,4 times as much sugars as espinacas, crudo (0,99 g vs 0,42 g).
The biggest vitamin and mineral differences: Espinacas, crudo has more Vitamina K (+78% DV), Kale, crudo has more Vitamina C (+73% DV) and Espinacas, crudo has more Folate (B9) (+33% DV).
| Per 100 g | Espinacas, crudo | Kale, crudo |
|---|---|---|
| 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 |
| Sodium | 79 mg (3%) | 53 mg (2%) |
| Vitamina A | 469 µg (52%) | 241 µg (27%) |
| Vitamina C | 28,1 mg (31%) | 93,4 mg (104%) |
| Vitamina D | 0 µg (0%) | 0 µg (0%) |
| Vitamina E | 2 mg (14%) | 0,66 mg (4%) |
| Vitamina 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%) |
| Ácido pantoténico (B5) | 0,065 mg (1%) | 0,37 mg (7%) |
| Vitamina B6 | 0,2 mg (11%) | 0,15 mg (9%) |
| Folate (B9) | 194 µg (49%) | 62 µg (16%) |
| Vitamina B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 19,3 mg (4%) | 0,5 mg (0,1%) |
| Calcio | 99 mg (8%) | 254 mg (20%) |
| Iron | 2,7 mg (15%) | 1,6 mg (9%) |
| Magnesio | 79 mg (19%) | 33 mg (8%) |
| Fósforo | 49 mg (4%) | 55 mg (4%) |
| Potasio | 558 mg (12%) | 348 mg (7%) |
| Zinc | 0,53 mg (5%) | 0,39 mg (4%) |
| Copper | 0,13 mg (14%) | 0,053 mg (6%) |
| Manganese | 0,9 mg (39%) | 0,92 mg (40%) |
| Selenio | 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.
Espinacas, crudo
Espinacas, crudo contains 23 kcal per 100 g. A typical serving of 1 taza (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).
Kale, crudo
Kale, crudo contains 35 kcal per 100 g. A typical serving of 1 taza (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).