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Head to headSpinach vs Kale
The leafy-green debate nobody asked to settle.
Spinach takes it, 65 to 61. A 4-point gap. The micronutrient density king — 23 calories carrying a multivitamin. Kale’s case: Spinach's sturdier rival — more vitamin C, more crunch, more hype survived. Watch out: Oxalates bind some of its iron and calcium — pair with vitamin C to absorb more.
Tale of the tape
| Nutrient | Spinach per 100g | Kale per 100g |
|---|---|---|
| Calories | 23 ● | 49 |
| Protein | 2.9g | 4.3g ● |
| Total Fat | 0.4g ● | 0.9g |
| Saturated Fat | 0.1g | 0.1g |
| Dietary Fiber | 2.2g | 3.6g ● |
| Sodium | 79mg | 38mg ● |
| Cholesterol | 0mg | 0mg |
| Potassium | 558mg ● | 491mg |
Red dot marks the winner of each row. Column bases differ because chain labels are per serving — the per-100-calorie comparisons below put them on equal footing.
Where Spinach wins
- Spinach has 1.4x the protein of Kale per 100 calories.
- Spinach has 1.3x the fiber of Kale per 100 calories.
- Vitamin K: 403% DV vs Kale’s 325% DV (per 100g).
- Vitamin A: 52% DV vs Kale’s 27% DV (per 100g).
Where Kale wins
- Kale has less sodium per 100 calories (Spinach has more).
- Kale has less saturated fat per 100 calories (Spinach has more).
- Vitamin C: 133% DV vs Spinach’s 31% DV (per 100g).
Questions
Is Spinach healthier than Kale?
By our scoring, Spinach grades higher (65 vs 61). The full nutrient comparison is in the tale of the tape above.
Which has more protein, Spinach or Kale?
Spinach: 12.6g per 100 calories. Kale: 8.8g per 100 calories.
How many calories are in Spinach vs Kale?
Spinach: 23 calories per 100g. Kale: 49 calories per 100g.