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Arrowhead, cooked Leader
Arrowhead, cooked4
VS
Kale, frozen, cooked
Kale, frozen, cooked3

Arrowhead, cooked leads 4–3 · 7 categories decided

Each value is per 100 g edible portion.

The verdict

Arrowhead, cooked comes out ahead, winning 4 of 7 nutrient match-ups.

Pick Arrowhead, cooked for more protein, more potassium, more iron and more magnesium.

Pick Kale, frozen, cooked for less sodium, more calcium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    78 kcal
    36 kcal
  • Proteinmore is better
    WIN4.49 g
    2.94 g
  • Carbohydrate
    16.14 g
    5.3 g
  • Fibermore is better
    —
    2.3 g
  • Total sugarsless is better
    —
    1.21 g
  • Total fat
    0.1 g
    1.21 g
  • Saturated fatless is better
    —
    0.16 g
  • Sodiumless is better
    254 mg
    252 mgWIN
  • Potassiummore is better
    WIN881 mg
    144 mg
  • Calciummore is better
    7 mg
    150 mgWIN
  • Ironmore is better
    WIN1.21 mg
    0.84 mg
  • Magnesiummore is better
    WIN49 mg
    25 mg
  • Vitamin Cmore is better
    0.3 mg
    17.8 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Arrowhead, cooked vs Kale, frozen, cooked · Foodatron