Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Spinach raw
  5. Compare
  6. Spinach raw vs. Kale raw

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

Compare

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, vitamin A, phosphorus, and vitamin B6.
  • 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 45% 43% 55% 500% 15% 39% 5% 86% 4.9%
Contains more MagnesiumMagnesium +68.1%
Contains more PotassiumPotassium +13.6%
Contains more IronIron +84.4%
Contains more ManganeseManganese +36.1%
Contains more CalciumCalcium +51.5%
Contains more CopperCopper +1053.1%
Contains more PhosphorusPhosphorus +87.8%
Contains less SodiumSodium -51.9%
~equal in Zinc ~0.56mg
~equal in Selenium ~0.9µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 400% 167% 31% 0% 28% 30% 19% 5.5% 63% 0% 1762% 106% 0.44%
Contains more Vitamin EVitamin E +31.8%
Contains more Vitamin B2Vitamin B2 +45.4%
Contains more FolateFolate +37.6%
Contains more CholineCholine +2312.5%
Contains more Vitamin CVitamin C +327%
Contains more Vitamin B1Vitamin B1 +41%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin B6Vitamin B6 +39%
Contains more Vitamin KVitamin K +46%
~equal in Vitamin A ~500µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Kale raw DV% diff.
Vitamin K 482.9µg 704.8µg 185%
Copper 0.13mg 1.499mg 152%
Vitamin C 28.1mg 120mg 102%
Iron 2.71mg 1.47mg 16%
Folate 194µg 141µg 13%
Manganese 0.897mg 0.659mg 10%
Magnesium 79mg 47mg 8%
Fiber 2.2g 3.6g 6%
Vitamin B6 0.195mg 0.271mg 6%
Phosphorus 49mg 92mg 6%
Vitamin B2 0.189mg 0.13mg 5%
Calcium 99mg 150mg 5%
Vitamin A 469µg 500µg 3%
Vitamin E 2.03mg 1.54mg 3%
Choline 19.3mg 0.8mg 3%
Protein 2.86g 4.28g 3%
Vitamin B1 0.078mg 0.11mg 3%
Vitamin B3 0.724mg 1mg 2%
Potassium 558mg 491mg 2%
Carbs 3.63g 8.75g 2%
Sodium 79mg 38mg 2%
Polyunsaturated fat 0.165g 0.338g 1%
Calories 23kcal 49kcal 1%
Vitamin B5 0.065mg 0.091mg 1%
Fats 0.39g 0.93g 1%
Net carbs 1.43g 5.15g N/A
Sugar 0.42g 2.26g N/A
Zinc 0.53mg 0.56mg 0%
Selenium 1µg 0.9µg 0%
Saturated fat 0.063g 0.091g 0%
Monounsaturated fat 0.01g 0.052g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
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 ProteinProtein +49.7%
Contains more FatsFats +138.5%
Contains more CarbsCarbs +141%
Contains more OtherOther +16.3%
~equal in Water ~84.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
19% 11% 70%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.338 g
Contains less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +104.8%

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.