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Which is more nutritious Kale or Spinach?

Kale vs. Spinach: Which Leafy Green Has More Benefits? 

 Mind Body Green ask the question which one is better Kale or Spinach? Two of the most popular greens—kale and spinach—are put to the test by registered dieticians and this is what they have to say about the similarities and differences.

Incorporating green leafy vegetables into our diets is nutritionally important. Both are dark, leafy greens, and superfoods in their own right, they both contain a lot of phytonutrients, antioxidants and prebiotic fibre. Fibre aids in the reduction of total and LDL cholesterol by binding to cholesterol in the gastrointestinal tract and moving it out of circulation. These actions reduce the risk of developing cardiovascular disease, some cancers and type 2 diabetes. Along with prebiotic fiber, kale and spinach are both sources of antioxidants, like beta-carotene, vitamins A and K, and lutein. Both are made up of 90% water and so are hydrating.

Although both are nutritionally rich, they have some nutritional differences and so choosing the right one for you is purely subjective.

Spinach has more iron, magnesium and folate as well as choline, lutein, and vitamin K.

Kale is higher in fibre, calcium, vitamin C and B group vitamins.

Spinach tends to be easier to consume as the flavour is more mild and the texture is more tender compared to the tougher texture and slightly bitter flavour of kale. They also differ in cooking times with kale being able to withstand longer cooking times. 

Below is a breakdown per cup of Kale and Spinach respectively.

Kale Nutrition:

  • Calories: 12.2
  • Fat: 0.232 g
  • Sodium: 9.5 mg
  • Carbohydrates: 2.19 g
  • Sugar: 0.565 g
  • Fiber: 0.9 g
  • Protein: 1.07 g
  • Calcium: 37.5 mg
  • Iron: 0.368 mg
  • Magnesium: 11.8 mg
  • Folate: 35.2 µg


Spinach nutrition:

  • Calories: 6.9
  • Fat: 0.117 g
  • Sodium: 23.7 mg
  • Carbohydrates: 1.09 g
  • Sugar: 0.126 g
  • Fiber: 0.66 g
  • Protein: 0.858 g
  • Calcium: 29.7 mg
  • Iron: 0.813 mg
  • Magnesium: 23.7 mg
  • Folate: 58.2 µg