Kale raw vs. Spinach — In-Depth Nutrition Comparison
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Differences between Kale raw and Spinach
- Kale raw has more Vitamin K, Copper, Vitamin C, and Phosphorus, while Spinach has more Iron, Manganese, Magnesium, and Vitamin B2.
- Kale raw's daily need coverage for Vitamin K is 176% higher.
- Spinach contains 12 times less Vitamin C than Kale raw. Kale raw contains 120mg of Vitamin C, while Spinach contains 9.8mg.
The food types used in this comparison are Kale, raw and Spinach, cooked, boiled, drained, without salt.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +761.5% |
| Contains more PhosphorusPhosphorus | +64.3% |
| Contains less SodiumSodium | -45.7% |
| Contains more MagnesiumMagnesium | +85.1% |
| Contains more IronIron | +142.9% |
| Contains more ZincZinc | +35.7% |
| Contains more ManganeseManganese | +41.9% |
| Contains more SeleniumSelenium | +66.7% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +1124.5% |
| Contains more Vitamin B1Vitamin B1 | +15.8% |
| Contains more Vitamin B3Vitamin B3 | +104.1% |
| Contains more Vitamin B6Vitamin B6 | +12% |
| Contains more Vitamin KVitamin K | +42.8% |
| Contains more Vitamin E Vitamin E | +35.1% |
| Contains more Vitamin B2Vitamin B2 | +81.5% |
| Contains more Vitamin B5Vitamin B5 | +59.3% |
| Contains more CholineCholine | +2362.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +44.1% |
| Contains more FatsFats | +257.7% |
| Contains more CarbsCarbs | +133.3% |
~equal in
Water
~91.21g
~equal in
Other
~1.81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +766.7% |
| Contains more Poly. FatPolyunsaturated fat | +210.1% |
| Contains less Sat. FatSaturated Fat | -52.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 49kcal | 23kcal |
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| Protein | 4.28g | 2.97g |
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| Fats | 0.93g | 0.26g |
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| Vitamin C | 120mg | 9.8mg |
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| Net carbs | 5.15g | 1.35g |
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| Carbs | 8.75g | 3.75g |
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| Magnesium | 47mg | 87mg |
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| Calcium | 150mg | 136mg |
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| Potassium | 491mg | 466mg |
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| Iron | 1.47mg | 3.57mg |
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| Sugar | 2.26g | 0.43g |
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| Fiber | 3.6g | 2.4g |
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| Copper | 1.499mg | 0.174mg |
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| Zinc | 0.56mg | 0.76mg |
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| Phosphorus | 92mg | 56mg |
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| Sodium | 38mg | 70mg |
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| Vitamin A | 9990IU | 10481IU |
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| Vitamin A RAE | 500µg | 524µg |
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| Vitamin E | 1.54mg | 2.08mg |
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| Manganese | 0.659mg | 0.935mg |
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| Selenium | 0.9µg | 1.5µg |
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| Vitamin B1 | 0.11mg | 0.095mg |
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| Vitamin B2 | 0.13mg | 0.236mg |
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| Vitamin B3 | 1mg | 0.49mg |
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| Vitamin B5 | 0.091mg | 0.145mg |
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| Vitamin B6 | 0.271mg | 0.242mg |
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| Vitamin K | 704.8µg | 493.6µg |
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| Folate | 141µg | 146µg |
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| Choline | 0.8mg | 19.7mg |
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| Saturated Fat | 0.091g | 0.043g |
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| Monounsaturated Fat | 0.052g | 0.006g |
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| Polyunsaturated fat | 0.338g | 0.109g |
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| Tryptophan | 0.04mg |
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| Threonine | 0.127mg |
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| Isoleucine | 0.152mg |
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| Leucine | 0.231mg |
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| Lysine | 0.182mg |
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| Methionine | 0.055mg |
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| Phenylalanine | 0.134mg |
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| Valine | 0.168mg |
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| Histidine | 0.066mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
234%
170%
Minerals Daily Need Coverage Score
83%
52%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 1.83g)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.048g)
Which food contains less Sodium?
Kale raw contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Kale raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale raw is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.