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  6. Spinach raw vs. Kale raw

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

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Significant differences between Spinach raw and Kale raw

  • Spinach raw has more Iron, Folate, Manganese, and Magnesium, however, Kale raw is richer in Vitamin K, Copper, Vitamin C, Phosphorus, Vitamin B6, and Fiber.
  • Kale raw covers your daily Vitamin K needs 185% more than Spinach raw.
  • Kale raw has 2 times less Iron than Spinach raw. Spinach raw has 2.71mg of Iron, while Kale raw has 1.47mg.

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

Infographic

Spinach raw vs Kale 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.
Spinach raw
Spinach raw
5
:
5
Kale raw
Kale raw
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%
Contains more Calcium +51.5%
Contains more Phosphorus +87.8%
Contains less Sodium -51.9%
Contains more Copper +1053.1%
Equal in Zinc - 0.56
Equal in Selenium - 0.9
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Kale raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 56% 34% 40% 44% 5% 16% 500% 86% 5%
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%
Contains more Calcium +51.5%
Contains more Phosphorus +87.8%
Contains less Sodium -51.9%
Contains more Copper +1053.1%
Equal in Zinc - 0.56
Equal in Selenium - 0.9

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.
Spinach raw
Spinach raw
3
:
7
Kale raw
Kale raw
Contains more Vitamin E +31.8%
Contains more Vitamin B2 +45.4%
Contains more Folate +37.6%
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%
Equal in Vitamin A - 9990
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%
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%
Contains more Vitamin E +31.8%
Contains more Vitamin B2 +45.4%
Contains more Folate +37.6%
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%
Equal in Vitamin A - 9990

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
4
Kale raw
Kale raw
Contains more Protein +49.7%
Contains more Fats +138.5%
Contains more Carbs +141%
Contains more Other +16.3%
Equal in Water - 84.04
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
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
Contains more Protein +49.7%
Contains more Fats +138.5%
Contains more Carbs +141%
Contains more Other +16.3%
Equal in Water - 84.04

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Kale 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 Spinach raw Kale raw Opinion
Net carbs 1.43g 5.15g Kale raw
Protein 2.86g 4.28g Kale raw
Fats 0.39g 0.93g Kale raw
Carbs 3.63g 8.75g Kale raw
Calories 23kcal 49kcal Kale raw
Fructose 0.15g Spinach raw
Sugar 0.42g 2.26g Spinach raw
Fiber 2.2g 3.6g Kale raw
Calcium 99mg 150mg Kale raw
Iron 2.71mg 1.47mg Spinach raw
Magnesium 79mg 47mg Spinach raw
Phosphorus 49mg 92mg Kale raw
Potassium 558mg 491mg Spinach raw
Sodium 79mg 38mg Kale raw
Zinc 0.53mg 0.56mg Kale raw
Copper 0.13mg 1.499mg Kale raw
Manganese 0.897mg 0.659mg Spinach raw
Selenium 1µg 0.9µg Spinach raw
Vitamin A 9377IU 9990IU Kale raw
Vitamin A RAE 469µg 500µg Kale raw
Vitamin E 2.03mg 1.54mg Spinach raw
Vitamin C 28.1mg 120mg Kale raw
Vitamin B1 0.078mg 0.11mg Kale raw
Vitamin B2 0.189mg 0.13mg Spinach raw
Vitamin B3 0.724mg 1mg Kale raw
Vitamin B5 0.065mg 0.091mg Kale raw
Vitamin B6 0.195mg 0.271mg Kale raw
Folate 194µg 141µg Spinach raw
Vitamin K 482.9µg 704.8µg 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 0.063g 0.091g Spinach raw
Monounsaturated Fat 0.01g 0.052g Kale raw
Polyunsaturated fat 0.165g 0.338g Kale raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Kale 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
181%
Spinach raw
254%
Kale raw
Minerals Daily Need Coverage Score
45%
Spinach raw
83%
Kale 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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Kale raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/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.