Kale vs Spinach: Calories & Nutrition Showdown



Kale - calories, kcal, weight, nutrition
Kale - calories, kcal, weight, nutrition

Kale vs Spinach
Nutrition Facts

Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Spinach
Serving size:
  change
handful (28g)tablespoon (5g)cup (30g)half cup (15g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Kale vs Spinach 100g Compare


per 100gKaleSpinach
Calories49 23
Carbohydrates8.75 g3.63 g
Fat0.93 g0.39 g
Dietary fiber3.6 g2.2 g
Protein4.28 g2.86 g
Calcium150 mg99 mg
Iron1.47 mg2.71 mg
Magnessium47 mg79 mg
Potassium491 mg558 mg
Sodium38 mg79 mg
Zink0.56 mg0.53 mg
Vitaminium A9990 µg9377 µg
Vitaminium B1 (Thiamine)0.11 mg0.078 mg
Vitaminium B2 (riboflavin)0.13 mg0.189 mg
Vitaminium B3 (Niacin)1 mg0.724 mg
Vitaminium B50.091 mg0.065 mg
Vitaminium B60.271 mg0.195 mg
Vitaminium B9 (Folic acid)141 mg194 mg
Vitaminium C120 mg28.1 mg
Vitaminium K704.8 µg482.9 µg
Beta karoten5927 mg5626 mg
Kale vs Spinach: A Nutritional Face-Off

The Green Giants of Nutrition: Kale and Spinach

When it comes to powerhouse vegetables, kale and spinach often lead the pack. Both are celebrated for their impressive nutritional profiles, versatility in recipes, and potential health benefits. From smoothies and salads to soups and stir-fries, these leafy greens have become staples in kitchens around the world. But when placed side by side, how do they compare? Let's dive into the world of kale and spinach to uncover the differences and perhaps settle the debate on which green reigns supreme.

Nutritional Breakdown: The Tale of the Tape

At first glance, kale and spinach offer similar nutritional benefits, but a closer look reveals some distinct differences. Here's a quick comparison based on a 100g serving of each:

  • Calories: Kale has 49, while spinach comes in at a lower 23.
  • Carbohydrates: Kale contains 8.75g, with spinach at 3.63g.
  • Fiber: There's more fiber in kale (3.6g) compared to spinach (2.2g).
  • Fat: Both are low in fat, but kale has a slightly higher content (0.93g) than spinach (0.39g).
  • Protein: Kale also leads in protein with 4.28g, versus spinach's 2.86g.
  • Minerals and Vitamins: Spinach boasts higher levels of iron, magnesium, and vitamin B9, while kale offers more calcium, vitamin C, and vitamin K.

It's clear from these figures that both kale and spinach are nutrient-dense, but they each have their unique strengths. Kale might be your go-to for vitamin C and calcium, whereas spinach could be preferred for its iron and magnesium content.

Going Beyond the Numbers

While the nutritional content is important, there are other factors to consider when choosing between kale and spinach. Taste and texture play significant roles in their culinary uses. Kale has a slightly bitter and earthy flavor, with a tougher texture that holds up well in cooking. Spinach, on the other hand, has a milder taste and wilts quickly, making it ideal for quick dishes or raw consumption.

Both greens are incredibly versatile and can be used interchangeably in many recipes. However, your preference might depend on the specific dish or your nutritional goals.

Conclusion: A Green Tie

So, kale vs spinach – which is better? The truth is, both are champions in their own right. Depending on your dietary needs, taste preferences, and cooking requirements, you might find yourself reaching for one more than the other. The good news is, incorporating either (or both) into your diet can contribute to a healthier lifestyle.

Ultimately, the kale vs spinach debate may never have a clear winner, but what's evident is the undeniable value they both bring to the table. So why not enjoy the best of both worlds and make these nutrient-packed greens a regular part of your meals?

Kale 100g

49kcal

Calories source

  • 58% CARBS.
  • 28% PROTEIN
  • 14% FAT

Spinach 100g

23kcal

Calories source

  • 49% CARBS
  • 39% PROTEIN
  • 12% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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