Side-by-Side Comparison
Vegetables & Leafy Greens
Lacinato Kale (Dinosaur / Tuscan Cavolo Nero) vs. Spinach (Raw Leafy Greens)
Comparing 2 standards across 16 specifications. 16 key differences identified.
Comparing:
Lacinato Kale (Dinosaur / Tuscan Cavolo Nero)
Spinach (Raw Leafy Greens)
Per 100g raw Lacinato kale, it provides 38 kcal, 3.0g protein, 4.8g carbohydrates (3.8g fiber / 1.0g net carbs), 0.9g fat, 420µg Vitamin K1 (350% DV), 110mg Vitamin C, 210mg calcium, and glucosinolates with a sweet, tender, non-bitter profile.
Per 100g raw spinach, you get 23 kcal, 2.86g protein, 3.63g carbohydrates (2.2g dietary fiber / 1.43g net carbs), 0.39g fat, 483µg Vitamin K1 (402% DV), 469µg Vitamin A RAE (52% DV), 194µg Folate (49% DV), 2.71mg iron, 99mg calcium, and ~750–900mg oxalic acid.
Specification Comparison Table
16 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
38 kcal (159 kJ) kcal | 23 kcal (97 kJ) kcal |
|
Protein
|
3.0 g g | 2.86 g (High-protein leafy vegetable) g |
|
Carbohydrates
|
4.8 g (Net Carbs: 1.0 g) g | 3.63 g (Net Carbs: 1.43 g) g |
|
Dietary Fiber
|
3.8 g g | 2.20 g (61% of total carbs) g |
|
Net Carbohydrates
|
1.0 g g | 1.43 g g |
|
Total Sugars
|
0.8 g g | 0.42 g g |
|
Total Fat
|
0.9 g g | 0.39 g g |
|
Vitamin K1
|
420 µg (350% DV) µg | 483 µg (402% DV) µg |
|
Vitamin A (Beta-Carotene)
|
260 µg RAE µg RAE | 469 µg RAE (52% DV) µg RAE |
|
Vitamin C
|
110 mg (122% DV) mg | 28.1 mg (31% DV) mg |
|
Folate (B9)
|
75 µg (19% DV) µg | 194 µg (49% DV) µg |
|
Iron (Non-Heme)
|
1.8 mg mg | 2.71 mg (15% DV / Bound by oxalates) mg |
|
Calcium
|
210 mg (21% DV) mg | 99.0 mg (10% DV / ~5% bioavailability due to oxalates) mg |
|
Potassium
|
390 mg mg | 558 mg (12% DV) mg |
|
Oxalic Acid (Oxalates)
|
<15 mg / 100g (Negligible) mg | ~750 – 900 mg / 100g (High oxalate profile) mg |
|
Water Content
|
88.5 % % | 91.4 % % |
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