Spinach vs Kale
How does the nutrition of Spinach compare to Kale? Here's a side-by-side comparison per 100g serving.
| Nutrient | Spinach | Kale | Winner |
|---|---|---|---|
| Calories | 23kcal | 49kcal | Spinach |
| Protein | 2.9g | 4.3g | Kale |
| Carbohydrates | 3.6g | 8.7g | Spinach |
| Total Fat | 0.4g | 0.9g | Spinach |
| Fiber | 2.2g | 1.3g | Spinach |
| Sugar | 0.4g | 0.4g | Tie |
| Sodium | 50.0mg | 50.0mg | Tie |
| Cholesterol | 0.0mg | 0.0mg | Tie |
| Calcium | 50.0mg | 50.0mg | Tie |
| Iron | 1.2mg | 1.2mg | Tie |
| Potassium | 300.0mg | 300.0mg | Tie |
| Vitamin C | 5.0mg | 5.0mg | Tie |
Key Differences
- Spinach has 53% less calories
- Kale has 33% more protein
- Spinach has 59% less carbohydrates
- Spinach has 50% less total fat
- Spinach has 41% more fiber
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