Spinach vs Kale
Side-by-side nutrition comparison per 100g serving.
Calories
21.6kcal
vs
35.0kcal
SpinachKale
Protein
2.9g
vs
2.9g
SpinachKale
Fat
0.6g
vs
1.5g
SpinachKale
Carbs
2.6g
vs
4.4g
SpinachKale
Fiber
1.6g
vs
4.1g
SpinachKale
Macronutrient Overview
Complete Nutrient Comparison
| Nutrient | Spinach | Kale | Winner |
|---|---|---|---|
| Macronutrients | |||
| Calories | 21.6 kcal | 35.0 kcal | — |
| Protein | 2.9 g | 2.9 g | Tie |
| Total Fat | 0.6 g | 1.5 g | Kale |
| Carbohydrates | 2.6 g | 4.4 g | Kale |
| Dietary Fiber | 1.6 g | 4.1 g | Kale |
| Sugars | — | 0.8 g | — |
| Cholesterol | 0.0 mg | 0.0 mg | Tie |
| Minerals | |||
| Calcium | 66.6 mg | 254.0 mg | Kale |
| Iron | 1.1 mg | 1.6 mg | Kale |
| Magnesium | 93.0 mg | 32.7 mg | Spinach |
| Potassium | 459.7 mg | 348.0 mg | Spinach |
| Sodium | 106.6 mg | 53.0 mg | Kale |
| Zinc | 0.4 mg | 0.4 mg | Spinach |
| Vitamins | |||
| Vitamin A | 306.0 µg | 241.0 µg | Spinach |
| Vitamin C | 30.3 mg | 93.4 mg | Kale |
| Vitamin D | 0.0 µg | 0.0 µg | Tie |
| Vitamin E | 1.6 mg | 0.7 mg | Spinach |
| Vitamin K | 482.9 µg | 390.0 µg | Spinach |
| Vitamin B12 | 0.0 µg | 0.0 µg | Tie |
| Folate | 113.4 µg | 62.0 µg | Spinach |
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Frequently Asked Questions
Which is healthier, Spinach or Kale?
Both Spinach and Kale have distinct nutritional profiles. Spinach has 21.6 kcal and 2.9g protein per 100g, while Kale has 35.0 kcal and 2.9g protein. The better choice depends on your dietary goals and overall eating pattern.
Which has more protein, Spinach or Kale?
Spinach provides 2.9g of protein per 100g, while Kale provides 2.9g. Kale is the higher-protein option.
Which has fewer calories, Spinach or Kale?
Spinach contains 21.6 kcal per 100g, compared to 35.0 kcal for Kale. Spinach is the lower-calorie option.
Can I substitute Spinach for Kale?
While Spinach and Kale can sometimes be interchanged in recipes, they have different nutrient profiles. Check the full comparison table above to see how they differ across all tracked nutrients before making a substitution.