Quick Summary
When to Choose Kale
Choose kale for more vitamin C (134% DV vs 14%), vitamin K (684% DV vs 181%), more calcium, heartier texture for cooking, and trendy salads.
When to Choose Spinach
Choose spinach for more iron (2.7mg vs 1.1mg per cup), tender texture perfect for raw salads, faster cooking, and milder taste kids prefer.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Kale | Spinach | Winner |
|---|---|---|---|
| Calories | 35 | 23 | 🏆 Spinach |
| Protein | 4.3g | 2.9g | 🏆 Kale |
| Carbohydrates | 8.8g | 3.6g | |
| Fiber | 3.6g | 2.2g | 🏆 Kale |
| Total Fat | 0.9g | 0g |
Key Vitamins & Minerals
Calcium
🏆 Kale has 52% more
Vitamin A
🏆 Kale has 45% more
Vitamin C
🏆 Kale has 46% more
Vitamin K
🏆 Kale has 69% more
Which is Better for Your Health Goals?
🎯 Anti-Aging & Cellular Health
Highest vitamin K for bone and skin health
Learn more about Anti-Aging & Cellular Health →Health Benefits Comparison
Kale Benefits
- Supports bone health
- Promotes eye health
- May reduce cancer risk
- Supports heart health
- Rich in antioxidants
Spinach Benefits
- Extremely high in vitamin K for bone health
- Rich in iron for oxygen transport
- Abundant antioxidants for cellular protection
- High nitrate content supports cardiovascular health
Practical Considerations
💰 Cost
Kale: Moderate
Spinach: Moderate
🕒 Preparation
Kale: Easy
Spinach: Easy
📦 Storage
Kale: Refrigerate
Spinach: Refrigerate
🍽️ Versatility
Kale: Very versatile
Spinach: Very versatile
The Bottom Line
Both Kale and Spinach are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Kale if: Choose kale for more vitamin C (134% DV vs 14%), vitamin K (684% DV vs 181%), more calcium, heartier texture for cooking, and trendy salads.
Choose Spinach if: Choose spinach for more iron (2.7mg vs 1.1mg per cup), tender texture perfect for raw salads, faster cooking, and milder taste kids prefer.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kale and Spinach in Nutrivio
Compare how Kale and Spinach fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
