Kale vs. Spinach raw — In-Depth Nutrition Comparison
Compare
Differences between Kale and Spinach raw
- Kale has more Vitamin K, Vitamin A RAE, and Vitamin C, while Spinach raw has more Folate, Iron, Manganese, Magnesium, Potassium, Vitamin B2, and Vitamin E .
- Kale's daily need coverage for Vitamin K is 278% higher.
The food types used in this comparison are Kale, cooked, boiled, drained, without salt and 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.
| Contains more CopperCopper | +20% |
| Contains less SodiumSodium | -70.9% |
| Contains more MagnesiumMagnesium | +338.9% |
| Contains more CalciumCalcium | +37.5% |
| Contains more PotassiumPotassium | +144.7% |
| Contains more IronIron | +201.1% |
| Contains more ZincZinc | +120.8% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains more ManganeseManganese | +115.6% |
| Contains more SeleniumSelenium | +11.1% |
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 | +45.9% |
| Contains more Vitamin AVitamin A | +45.3% |
| Contains more Vitamin KVitamin K | +69.2% |
| Contains more Vitamin E Vitamin E | +138.8% |
| Contains more Vitamin B1Vitamin B1 | +47.2% |
| Contains more Vitamin B2Vitamin B2 | +170% |
| Contains more Vitamin B3Vitamin B3 | +44.8% |
| Contains more Vitamin B5Vitamin B5 | +32.7% |
| Contains more Vitamin B6Vitamin B6 | +41.3% |
| Contains more FolateFolate | +1392.3% |
| Contains more CholineCholine | +4725% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more CarbsCarbs | +55.1% |
| Contains more ProteinProtein | +50.5% |
| Contains more OtherOther | +97.7% |
~equal in
Fats
~0.39g
~equal in
Water
~91.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.052 g
Monounsaturated Fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
Saturated Fat:
Sat. Fat
0.063 g
Monounsaturated Fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains less Sat. FatSaturated Fat | -17.5% |
| Contains more Mono. FatMonounsaturated Fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +17% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 28kcal | 23kcal |
|
| Protein | 1.9g | 2.86g |
|
| Fats | 0.4g | 0.39g |
|
| Vitamin C | 41mg | 28.1mg |
|
| Net carbs | 3.63g | 1.43g |
|
| Carbs | 5.63g | 3.63g |
|
| Magnesium | 18mg | 79mg |
|
| Calcium | 72mg | 99mg |
|
| Potassium | 228mg | 558mg |
|
| Iron | 0.9mg | 2.71mg |
|
| Sugar | 1.25g | 0.42g |
|
| Fiber | 2g | 2.2g |
|
| Copper | 0.156mg | 0.13mg |
|
| Zinc | 0.24mg | 0.53mg |
|
| Phosphorus | 28mg | 49mg |
|
| Sodium | 23mg | 79mg |
|
| Vitamin A | 13621IU | 9377IU |
|
| Vitamin A RAE | 681µg | 469µg |
|
| Vitamin E | 0.85mg | 2.03mg |
|
| Manganese | 0.416mg | 0.897mg |
|
| Selenium | 0.9µg | 1µg |
|
| Vitamin B1 | 0.053mg | 0.078mg |
|
| Vitamin B2 | 0.07mg | 0.189mg |
|
| Vitamin B3 | 0.5mg | 0.724mg |
|
| Vitamin B5 | 0.049mg | 0.065mg |
|
| Vitamin B6 | 0.138mg | 0.195mg |
|
| Vitamin K | 817µg | 482.9µg |
|
| Folate | 13µg | 194µg |
|
| Choline | 0.4mg | 19.3mg |
|
| Saturated Fat | 0.052g | 0.063g |
|
| Monounsaturated Fat | 0.03g | 0.01g |
|
| Polyunsaturated fat | 0.193g | 0.165g |
|
| Tryptophan | 0.023mg | 0.039mg |
|
| Threonine | 0.085mg | 0.122mg |
|
| Isoleucine | 0.114mg | 0.147mg |
|
| Leucine | 0.133mg | 0.223mg |
|
| Lysine | 0.114mg | 0.174mg |
|
| Methionine | 0.018mg | 0.053mg |
|
| Phenylalanine | 0.097mg | 0.129mg |
|
| Valine | 0.104mg | 0.161mg |
|
| Histidine | 0.04mg | 0.064mg |
|
| Fructose | 0.15g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
238%
168%
Minerals Daily Need Coverage Score
22%
45%
Comparison summary
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.83g)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Kale contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)