Kale Vs Spinach | Fight To Be Best Among Top Superfoods! Who Wins?

In Nutrition by Deepak Kevat0 Comments

                 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 contents are similar.

It is good to include both foods in the diet.

Kale Vs Spinach Nutrition Comparison

Kales Spinach
Serving size 100 g  raw 100 g   raw
Calories 49 kcal 23 kcal
Carbohydrates 8.8 g 3.6 g
Fat 0.9 g 0.4 g
Protein 4.3 g 2.9 g
Fiber 3.1 g 2.2 g
Calcium 150 mg 99 mg
Iron 1.5 g 2.7 g
Magnesium 47 mg 79 mg
Potassium 491 mg 558 mg
Folate 31 mcg  194 mcg
Vitamin A 500 mcg 469 mcg
Vitamin C 120 mg 28.1 mg
Vitamin K 704.8 mcg 482.9 mcg
Lutein + zeaxanthin 8198 mcg 12198 mcg
Beta-carotene 5927 mcg 5626 mcg

Table Ref: 1

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

Fiber: Fiber are required for optimum health. Kales 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 are 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: Kales are 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 a good amount of antioxidants that protect cellular damage.

Thus, Kales 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 varieties of vegetables to get varieties of taste as no one can eat the same food daily.

See also: Kales Health Benefit And Nutrition Fact

Image Credit: 1

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