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Kale vs. Spinach raw — In-Depth Nutrition Comparison

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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

Kale 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.
Contains less Sodium -70.9%
Contains more Copper +20%
Contains more Calcium +37.5%
Contains more Iron +201.1%
Contains more Magnesium +338.9%
Contains more Phosphorus +75%
Contains more Potassium +144.7%
Contains more Zinc +120.8%
Contains more Manganese +115.6%
Contains more Selenium +11.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 20% 3% 6.5% 52% 54% 4.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 56% 21% 49% 10% 14% 43% 117% 5.5%
Contains less Sodium -70.9%
Contains more Copper +20%
Contains more Calcium +37.5%
Contains more Iron +201.1%
Contains more Magnesium +338.9%
Contains more Phosphorus +75%
Contains more Potassium +144.7%
Contains more Zinc +120.8%
Contains more Manganese +115.6%
Contains more Selenium +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.
Kale
3
:
Contains more Vitamin A +45.3%
Contains more Vitamin C +45.9%
Contains more Vitamin K +69.2%
Contains more Vitamin E +138.8%
Contains more Vitamin B1 +47.2%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +32.7%
Contains more Vitamin B6 +41.3%
Contains more Folate +1392.3%
Contains more Choline +4725%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 817% 17% 0% 137% 13% 16% 9.4% 2.9% 32% 9.8% 0% 0.22% 2043%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 3.9% 45% 146% 0% 11% 1207%
Contains more Vitamin A +45.3%
Contains more Vitamin C +45.9%
Contains more Vitamin K +69.2%
Contains more Vitamin E +138.8%
Contains more Vitamin B1 +47.2%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +32.7%
Contains more Vitamin B6 +41.3%
Contains more Folate +1392.3%
Contains more Choline +4725%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +55.1%
Contains more Protein +50.5%
Contains more Other +97.7%
Equal in Fats - 0.39
Equal in Water - 91.4
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
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 Carbs +55.1%
Contains more Protein +50.5%
Contains more Other +97.7%
Equal in Fats - 0.39
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +17%
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated 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.
Kale Spinach raw
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Kale Spinach raw Opinion
Net carbs 3.63g 1.43g Kale
Protein 1.9g 2.86g Spinach raw
Fats 0.4g 0.39g Kale
Carbs 5.63g 3.63g Kale
Calories 28kcal 23kcal Kale
Fructose 0.15g Spinach raw
Sugar 1.25g 0.42g Spinach raw
Fiber 2g 2.2g Spinach raw
Calcium 72mg 99mg Spinach raw
Iron 0.9mg 2.71mg Spinach raw
Magnesium 18mg 79mg Spinach raw
Phosphorus 28mg 49mg Spinach raw
Potassium 228mg 558mg Spinach raw
Sodium 23mg 79mg Kale
Zinc 0.24mg 0.53mg Spinach raw
Copper 0.156mg 0.13mg Kale
Manganese 0.416mg 0.897mg Spinach raw
Selenium 0.9µg 1µg Spinach raw
Vitamin A 13621IU 9377IU Kale
Vitamin A RAE 681µg 469µg Kale
Vitamin E 0.85mg 2.03mg Spinach raw
Vitamin C 41mg 28.1mg Kale
Vitamin B1 0.053mg 0.078mg Spinach raw
Vitamin B2 0.07mg 0.189mg Spinach raw
Vitamin B3 0.5mg 0.724mg Spinach raw
Vitamin B5 0.049mg 0.065mg Spinach raw
Vitamin B6 0.138mg 0.195mg Spinach raw
Folate 13µg 194µg Spinach raw
Choline 0.4mg 19.3mg Spinach raw
Vitamin K 817µg 482.9µg Kale
Tryptophan 0.023mg 0.039mg Spinach raw
Threonine 0.085mg 0.122mg Spinach raw
Isoleucine 0.114mg 0.147mg Spinach raw
Leucine 0.133mg 0.223mg Spinach raw
Lysine 0.114mg 0.174mg Spinach raw
Methionine 0.018mg 0.053mg Spinach raw
Phenylalanine 0.097mg 0.129mg Spinach raw
Valine 0.104mg 0.161mg Spinach raw
Histidine 0.04mg 0.064mg Spinach raw
Saturated Fat 0.052g 0.063g Kale
Monounsaturated Fat 0.03g 0.01g Kale
Polyunsaturated fat 0.193g 0.165g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
238%
Kale
168%
Spinach raw
Minerals Daily Need Coverage Score
22%
Kale
45%
Spinach raw

Comparison summary

Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.83g)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.011g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.