Kale vs Spinach: Which Has More Calories?
Per 100 g, Kale has 49 kcal and Spinach has 23 kcal, so Spinach has 53% fewer calories.
Kale has more protein (4.28 g vs 2.86 g). Kale has more fiber (3.6 g vs 2.2 g). Kale has more carbohydrates (8.75 g vs 3.63 g). Relative to calories, Spinach is the better protein source (12.4 g vs 8.73 g of protein per 100 kcal).
Nutrition Facts
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Amount Per Serving:
Kale vs Spinach 100g Compare
| per 100g | Kale | Spinach |
|---|---|---|
| Calories | 49 | 23 |
| Carbohydrates | 8.75 g | 3.63 g |
| Fat | 0.93 g | 0.39 g |
| Dietary fiber | 3.6 g | 2.2 g |
| Protein | 4.28 g | 2.86 g |
| Calcium | 150 mg | 99 mg |
| Iron | 1.47 mg | 2.71 mg |
| Magnessium | 47 mg | 79 mg |
| Potassium | 491 mg | 558 mg |
| Sodium | 38 mg | 79 mg |
| Zink | 0.56 mg | 0.53 mg |
| Vitaminium A | 9990 IU | 9377 IU |
| Vitaminium B1 (Thiamine) | 0.11 mg | 0.078 mg |
| Vitaminium B2 (riboflavin) | 0.13 mg | 0.189 mg |
| Vitaminium B3 (Niacin) | 1 mg | 0.724 mg |
| Vitaminium B5 | 0.091 mg | 0.065 mg |
| Vitaminium B6 | 0.271 mg | 0.195 mg |
| Vitaminium B9 (Folic acid) | 141 µg | 194 µg |
| Vitaminium C | 120 mg | 28.1 mg |
| Vitaminium K | 704.8 µg | 482.9 µg |
| Beta karoten | 5927 µg | 5626 µg |
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 100g
49kcalCalories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
Spinach 100g
23kcalCalories source
- 49% CARBS
- 39% PROTEIN
- 12% FAT
Compares of kale
Compares of spinach
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About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.