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  6. Spinach vs. Kale

Spinach vs. Kale — In-Depth Nutrition Comparison

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Important differences between spinach and kale

  • Spinach has more iron, folate, manganese, magnesium, vitamin B2, vitamin E, and vitamin B6; however, kale has more vitamin K, vitamin A, and vitamin C.
  • Kale's daily need coverage for vitamin K is 270% more.
  • Spinach has 11 times more folate than kale. Spinach has 146µg of folate, while kale has 13µg.

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

Infographic

Spinach vs Kale 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Kale
Kale
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
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%
Contains less SodiumSodium -67.1%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Kale
Kale
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
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%
Contains more Vitamin CVitamin C +318.4%
Contains more Vitamin AVitamin A +30%
Contains more Vitamin KVitamin K +65.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Kale
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +56.3%
Contains more OtherOther +108%
Contains more FatsFats +53.8%
Contains more CarbsCarbs +50.1%
~equal in Water ~91.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Kale
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains less Sat. FatSaturated fat -17.3%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +77.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.