Épinards, brut vs Kale, brut
Both compared per 100 g. Kale, brut has 52 % more calories than épinards, brut (35 kcal vs 23 kcal). They have similar amounts of protein. Kale, brut has 86 % more fiber than épinards, brut (4,1 g vs 2,2 g). Kale, brut has 2,4 times as much sugars as épinards, brut (0,99 g vs 0,42 g).
The biggest vitamin and mineral differences: Épinards, brut has more Vitamine K (+78 % DV), Kale, brut has more Vitamine C (+73 % DV) and Épinards, brut has more Folate (B9) (+33 % DV).
| Per 100 g | Épinards, brut | Kale, brut |
|---|---|---|
| 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 %) |
| Vitamine A | 469 µg (52 %) | 241 µg (27 %) |
| Vitamine C | 28,1 mg (31 %) | 93,4 mg (104 %) |
| Vitamine D | 0 µg (0 %) | 0 µg (0 %) |
| Vitamine E | 2 mg (14 %) | 0,66 mg (4 %) |
| Vitamine K | 483 µg (402 %) | 390 µg (325 %) |
| Thiamine (B1) | 0,078 mg (7 %) | 0,11 mg (9 %) |
| Riboflavine (B2) | 0,19 mg (15 %) | 0,35 mg (27 %) |
| Niacine (B3) | 0,72 mg (5 %) | 1,2 mg (7 %) |
| Acide pantothénique (B5) | 0,065 mg (1 %) | 0,37 mg (7 %) |
| Vitamine B6 | 0,2 mg (11 %) | 0,15 mg (9 %) |
| Folate (B9) | 194 µg (49 %) | 62 µg (16 %) |
| Vitamine B12 | 0 µg (0 %) | 0 µg (0 %) |
| Choline | 19,3 mg (4 %) | 0,5 mg (0,1 %) |
| Calcium | 99 mg (8 %) | 254 mg (20 %) |
| Fer | 2,7 mg (15 %) | 1,6 mg (9 %) |
| Magnésium | 79 mg (19 %) | 33 mg (8 %) |
| Phosphore | 49 mg (4 %) | 55 mg (4 %) |
| Potassium | 558 mg (12 %) | 348 mg (7 %) |
| Zinc | 0,53 mg (5 %) | 0,39 mg (4 %) |
| Cuivre | 0,13 mg (14 %) | 0,053 mg (6 %) |
| Manganèse | 0,9 mg (39 %) | 0,92 mg (40 %) |
| Sélénium | 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.
Épinards, brut
Épinards, brut contains 23 kcal per 100 g. A typical serving of 1 tasse (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, brut
Kale, brut contains 35 kcal per 100 g. A typical serving of 1 tasse (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).