Kale vs Spinach: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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

More Calories in Kale

At first glance, you can see that in kale is much more calories than in spinach.

Kale has 49 kcal per 100g and spinach 23 kcal per 100g so it is pretty easy to calculate that the difference is about 113%.

In kale and in spinach most calories came from carbs.

See tables below to compare kale with spinach in details.

Kale And Spinach Nutrition Difference

Spinach vs Kale: Vitamins and Minerals Comparison

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 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 mg482.9 mg
Beta karoten5927 mg5626 mg

More protein in kale

It is aslo easy to see see that in kale is more protein than in spinach.

There is 2.86g per 100g of spinach and 4.28g per 100g of kale so using simple math we can see that difference is about 50%.

More carbohydrates in kale

In kale is more carbohydrates than in spinach.

There is 3.63g/100g of carbohydrates in spinach and 8.75g/100g in kale so let me do the math for you again - difference is about 141%.

More fat in kale

In kale is more fats than in spinach.

The tables above show us that there is 0.39g/100g of fats in spinach and 0.93g/100g in kale. In this case difference is about 138%.


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
100g | ounce | handfull | cup | chopped

Calories source

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


  • Calories23
  • Carbohydrates3.63 g
  • Fat0.39 g
  • Dietary fiber2.2 g
  • Protein2.86 g
Spinach calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 49% CARBS
  • 39% PROTEIN
  • 12% FAT

Vitamins: spinach vs kale

Minerals: kale vs spinach

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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