Kale vs. Spinach — In-Depth Nutrition Comparison

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Important differences between kale and spinach

Kale has more vitamin K, vitamin A, and vitamin C; however, spinach has more iron, folate, manganese, magnesium, vitamin B2, vitamin E, and vitamin B6.
Kale's daily need coverage for vitamin K is 270% more.
Kale has 4 times more vitamin C than spinach. Kale has 41mg of vitamin C, while spinach has 9.8mg.

The food varieties used in the comparison are Kale, cooked, boiled, drained, without salt and Spinach, cooked, boiled, drained, without salt.

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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

Spinach

Contains less SodiumSodium

-67.1%

Contains more MagnesiumMagnesium	+383.3%
Contains more CalciumCalcium	+88.9%
Contains more PotassiumPotassium	+104.4%
Contains more IronIron	+296.7%
Contains more CopperCopper	+11.5%
Contains more ZincZinc	+216.7%
Contains more PhosphorusPhosphorus	+100%
Contains more ManganeseManganese	+124.8%
Contains more SeleniumSelenium	+66.7%

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

Spinach

Contains more Vitamin CVitamin C	+318.4%
Contains more Vitamin AVitamin A	+30%
Contains more Vitamin KVitamin K	+65.5%

Contains more Vitamin EVitamin E	+144.7%
Contains more Vitamin B1Vitamin B1	+79.2%
Contains more Vitamin B2Vitamin B2	+237.1%
Contains more Vitamin B5Vitamin B5	+195.9%
Contains more Vitamin B6Vitamin B6	+75.4%
Contains more FolateFolate	+1023.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.49mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	817µg	493.6µg	270%
Vitamin C	41mg	9.8mg	35%
Iron	0.9mg	3.57mg	33%
Folate	13µg	146µg	33%
Manganese	0.416mg	0.935mg	23%
Vitamin A	681µg	524µg	17%
Magnesium	18mg	87mg	16%
Vitamin B2	0.07mg	0.236mg	13%
Vitamin E	0.85mg	2.08mg	8%
Vitamin B6	0.138mg	0.242mg	8%
Potassium	228mg	466mg	7%
Calcium	72mg	136mg	6%
Zinc	0.24mg	0.76mg	5%
Phosphorus	28mg	56mg	4%
Vitamin B1	0.053mg	0.095mg	4%
Choline	0.4mg	19.7mg	4%
Protein	1.9g	2.97g	2%
Fiber	2g	2.4g	2%
Copper	0.156mg	0.174mg	2%
Sodium	23mg	70mg	2%
Vitamin B5	0.049mg	0.145mg	2%
Carbs	5.63g	3.75g	1%
Selenium	0.9µg	1.5µg	1%
Polyunsaturated fat	0.193g	0.109g	1%
Calories	28kcal	23kcal	0%
Protein per 100 calories	6.8g	13g	N/A
Calories per 10 g protein	147kcal	77kcal	N/A
Weight per 100 calories	357g	435g	N/A
Fats	0.4g	0.26g	0%
Net carbs	3.63g	1.35g	N/A
Sugar	1.25g	0.43g	N/A
Vitamin B3	0.5mg	0.49mg	0%
Saturated fat	0.052g	0.043g	0%
Monounsaturated fat	0.03g	0.006g	0%
Tryptophan	0.023mg	0.04mg	0%
Threonine	0.085mg	0.127mg	0%
Isoleucine	0.114mg	0.152mg	0%
Leucine	0.133mg	0.231mg	0%
Lysine	0.114mg	0.182mg	0%
Methionine	0.018mg	0.055mg	0%
Phenylalanine	0.097mg	0.134mg	0%
Valine	0.104mg	0.168mg	0%
Histidine	0.04mg	0.066mg	0%