Kale Vs Spinach

                 Spinach Vs Kale!

Kale vs spinach best superfoods

Which is the best food for health?

Of course both are healthy. Both are popular due to its taste and their nutrient content. It is hard to find which is the best because both nutrient content are similar. It is good to include both food in the diet.

Kale Vs Spinach Nutrition Comparison

Serving size100 g  raw100 g   raw
Calories49 kcal23 kcal
Carbohydrates8.8 g3.6 g
Fat0.9 g0.4 g
Protein4.3 g2.9 g
Fiber3.1 g2.2 g
Calcium150 mg99 mg
Iron1.5 g2.7 g
Magnesium47 mg79 mg
Potassium491 mg558 mg
Folate31 mcg 194 mcg
Vitamin A500 mcg469 mcg
Vitamin C120 mg28.1 mg
Vitamin K704.8 mcg482.9 mcg
Lutein + zeaxanthin8198 mcg12198 mcg
Beta-carotene5927 mcg5626 mcg

Table Ref: 1

Protein: Kale contains high amount of protein compared to spinach.  So for protein content kale win.

Fiber: Fiber is required for optimum health. Kale provides 3.1g fiber while spinach provides 2.2g. So kale is more beneficial than spinach.

Calcium: Kale calcium content is far greater than spinach. Calcium is required for proper development of bone. It nourishes bones to protect from osteoporosis. If you wish to get more calcium then switch to kale.

Iron and Magnesium: Spinach overtakes kale for iron and magnesium content.

Antioxidants: Kale is the richest source of antioxidants Vitamin A, C, K and Carotenoids. These nutrients prevent cell damage from free radicals. Eating antioxidant rich food protects from cancer, Alzheimer’s disease, inflammation or cardiovascular disease. Kale provides good amount of antioxidants that protect cellular damage.

Thus Kale nutrition is quite high when compared  to spinach. So kale wins. But it doesn’t mean that you should ignore spinach. Each vegetable has some specific health benefits and taste. So enjoy eating both vegetables.


Include each and every vegetable. There are varieties of vegetable. Some have low as well as some have very high nutrient content. But include all vegetables to get varieties of taste as no one can eat the same food daily.

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