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  6. Kale raw vs. Spinach raw

Kale raw vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between Kale raw and Spinach raw

  • Kale raw has more Vitamin K, Copper, Vitamin C, Phosphorus, Vitamin B6, and Fiber, however, Spinach raw is richer in Iron, Folate, Manganese, and Magnesium.
  • Kale raw covers your daily Vitamin K needs 185% more than Spinach raw.
  • Spinach raw has 12 times less Copper than Kale raw. Kale raw has 1.499mg of Copper, while Spinach raw has 0.13mg.

Specific food types used in this comparison are Kale, raw and Spinach, raw.

Infographic

Kale raw vs Spinach raw infographic
Infographic link

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.
Kale raw
Kale raw
5
:
5
Spinach raw
Spinach raw
Contains more Calcium +51.5%
Contains more Phosphorus +87.8%
Contains less Sodium -51.9%
Contains more Copper +1053.1%
Contains more Iron +84.4%
Contains more Magnesium +68.1%
Contains more Potassium +13.6%
Contains more Manganese +36.1%
Contains more Selenium +11.1%
Equal in Zinc - 0.53
Kale raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 56% 34% 40% 44% 5% 16% 500% 86% 5%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +51.5%
Contains more Phosphorus +87.8%
Contains less Sodium -51.9%
Contains more Copper +1053.1%
Contains more Iron +84.4%
Contains more Magnesium +68.1%
Contains more Potassium +13.6%
Contains more Manganese +36.1%
Contains more Selenium +11.1%
Equal in Zinc - 0.53

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.
Kale raw
Kale raw
7
:
3
Spinach raw
Spinach raw
Contains more Vitamin C +327%
Contains more Vitamin B1 +41%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +40%
Contains more Vitamin B6 +39%
Contains more Vitamin K +46%
Contains more Vitamin E +31.8%
Contains more Vitamin B2 +45.4%
Contains more Folate +37.6%
Equal in Vitamin A - 9377
Kale raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 600% 31% 0% 400% 28% 30% 19% 6% 63% 106% 0% 1762%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin C +327%
Contains more Vitamin B1 +41%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +40%
Contains more Vitamin B6 +39%
Contains more Vitamin K +46%
Contains more Vitamin E +31.8%
Contains more Vitamin B2 +45.4%
Contains more Folate +37.6%
Equal in Vitamin A - 9377

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale raw
Kale raw
4
:
1
Spinach raw
Spinach raw
Contains more Protein +49.7%
Contains more Fats +138.5%
Contains more Carbs +141%
Contains more Other +16.3%
Equal in Water - 91.4
Kale raw
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +49.7%
Contains more Fats +138.5%
Contains more Carbs +141%
Contains more Other +16.3%
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale raw
Kale raw
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +104.8%
Contains less Saturated Fat -30.8%
Kale raw
19% 11% 70%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.338 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +104.8%
Contains less Saturated Fat -30.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale raw Spinach raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kale raw Spinach raw Opinion
Net carbs 5.15g 1.43g Kale raw
Protein 4.28g 2.86g Kale raw
Fats 0.93g 0.39g Kale raw
Carbs 8.75g 3.63g Kale raw
Calories 49kcal 23kcal Kale raw
Fructose 0.15g Spinach raw
Sugar 2.26g 0.42g Spinach raw
Fiber 3.6g 2.2g Kale raw
Calcium 150mg 99mg Kale raw
Iron 1.47mg 2.71mg Spinach raw
Magnesium 47mg 79mg Spinach raw
Phosphorus 92mg 49mg Kale raw
Potassium 491mg 558mg Spinach raw
Sodium 38mg 79mg Kale raw
Zinc 0.56mg 0.53mg Kale raw
Copper 1.499mg 0.13mg Kale raw
Manganese 0.659mg 0.897mg Spinach raw
Selenium 0.9µg 1µg Spinach raw
Vitamin A 9990IU 9377IU Kale raw
Vitamin A RAE 500µg 469µg Kale raw
Vitamin E 1.54mg 2.03mg Spinach raw
Vitamin C 120mg 28.1mg Kale raw
Vitamin B1 0.11mg 0.078mg Kale raw
Vitamin B2 0.13mg 0.189mg Spinach raw
Vitamin B3 1mg 0.724mg Kale raw
Vitamin B5 0.091mg 0.065mg Kale raw
Vitamin B6 0.271mg 0.195mg Kale raw
Folate 141µg 194µg Spinach raw
Vitamin K 704.8µg 482.9µg Kale raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.091g 0.063g Spinach raw
Monounsaturated Fat 0.052g 0.01g Kale raw
Polyunsaturated fat 0.338g 0.165g Kale raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale raw Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
254%
Kale raw
181%
Spinach raw
Minerals Daily Need Coverage Score
83%
Kale raw
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.84g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.028g)
Which food contains less Sodium?
Kale raw
Kale raw contains less Sodium (difference - 41mg)
Which food is lower in glycemic index?
Kale raw
Kale raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale raw
Kale raw is cheaper (difference - $0.2)
Which food is richer in vitamins?
Kale raw
Kale raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kale raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.