Spinach vs Kale: nutrition compared
Per 100 g, spinach has 23 calories and 2.9 g of protein; kale has 35 calories and 2.9 g of protein. Per 100 g, spinach has more vitamin K, folate and vitamin A, and kale has more vitamin C, riboflavin and calcium.
Spinach: 1 cup of raw spinach (30 g)
- Calories
- 7
- Protein
- 0.9 g
- Carbs
- 1.1 g
- Fat
- 0.1 g
Kale: 1 cup of raw kale (21 g)
- Calories
- 7
- Protein
- 0.6 g
- Carbs
- 0.9 g
- Fat
- 0.3 g
Side by side
Per 100 g. Bold marks the clearly higher value (at least 10% and 2% of the Daily Value apart).
| Nutrient | Spinach | Kale |
|---|---|---|
| Calories | 23 | 35 |
| Protein | 2.9 g | 2.9 g |
| Carbs | 3.6 g | 4.4 g |
| Fat | 0.4 g | 1.5 g |
| Fiber | 2.2 g | 4.1 g |
| Potassium | 558 mg | 348 mg |
| Calcium | 99 mg | 254 mg |
| Iron | 2.7 mg | 1.6 mg |
| Magnesium | 79 mg | 33 mg |
| Zinc | 0.5 mg | 0.4 mg |
| Phosphorus | 49 mg | 55 mg |
| Vitamin C | 28 mg | 93 mg |
| Vitamin A | 469 mcg | 241 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin E | 2 mg | 0.7 mg |
| Vitamin K | 483 mcg | 390 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.3 mg |
| Niacin (B3) | 0.7 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Folate | 194 mcg | 62 mcg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Selenium | 1 mcg | 0.9 mcg |
| Copper | 130 mcg | 53 mcg |
| Manganese | 0.9 mg | 0.9 mg |
| Omega-3 | 0 mg | 0 mg |
| Saturated fat | 0.1 g | 0.2 g |
| Sodium | 79 mg | 53 mg |
| Cholesterol | 0 mg | 0 mg |
| Total sugars | 0.4 g | 1 g |
Sources: USDA FoodData Central #168462, Spinach, raw; #168421, Kale, raw.
Questions
Which has fewer calories, spinach or kale?
Spinach has fewer calories per 100 g: 23 for spinach and 35 for kale. 1 cup of raw spinach has 7 calories; 1 cup of raw kale has 7 calories.
Which has more protein, spinach or kale?
They are within 10% of each other per 100 g: 2.9 g for spinach and 2.9 g for kale. 1 cup of raw spinach has 0.9 g of protein; 1 cup of raw kale has 0.6 g of protein.
Which has more fiber, spinach or kale?
Kale has more fiber: 2.2 g per 100 g for spinach and 4.1 g for kale.
Which is healthier, spinach or kale?
Per 100 g, spinach has more vitamin K, folate and vitamin A, and kale has more vitamin C, riboflavin and calcium. Which fits better depends on what the rest of your day is short on.
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