Kale vs Spinach: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
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 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 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 mg | 194 mg |
| Vitaminium C | 120 mg | 28.1 mg |
| Vitaminium K | 704.8 mg | 482.9 mg |
| Beta karoten | 5927 mg | 5626 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%.
Kale
49kcal- Calories49
- Carbohydrates8.75 g
- Fat0.93 g
- Dietary fiber3.6 g
- Protein4.28 g
100g | ounce | handfull | cup | chopped
Calories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
Spinach
23kcal- Calories23
- Carbohydrates3.63 g
- Fat0.39 g
- Dietary fiber2.2 g
- Protein2.86 g
100g | ounce | handfull | tablespoon | cup | half cup
Calories source
- 49% CARBS
- 39% PROTEIN
- 12% FAT
Vitamins: spinach vs kale
- Vitaminium B1 (Thiamine):
kale - 41% more than spinach - Vitaminium B2 (riboflavin):
spinach - 45% more than kale - Vitaminium B3 (Niacin):
kale - 38% more than spinach - Vitaminium B5:
kale - 40% more than spinach - Vitaminium B6:
kale - 39% more than spinach - Vitaminium B9 (Folic acid):
spinach - 38% more than kale - Vitaminium C:
kale - 327% more than spinach - Vitaminium K:
kale - 46% more than spinach - Beta karoten:
kale - 5% more than spinach
Compares of kale
- Kale vs Artichoke
- Kale vs Arugula
- Kale vs Asparagus
- Kale vs Beetroot
- Kale vs Bitter Melon
- Kale vs Bok Choy
- see all compares of kale
Compares of spinach
Read also:
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- Calories of Kohlrabi
- Calories in Leek
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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