Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
All values are per 100 g of the USDA reference entry for each food. Choline is higher in Spinach than in Kale (19.3 mg vs 0.5 mg). Linoleic acid (omega-6) is higher in Kale than in Spinach (0.291 g vs 0.026 g). Monounsaturated fat is higher in Kale than in Spinach (0.104 g vs 0.01 g). Vitamin C is higher in Kale than in Spinach (93.4 mg vs 28.1 mg). Manganese is similar in Kale and Spinach (0.92 mg vs 0.897 mg). Water is similar in Spinach and Kale (91.4 g vs 89.6 g).
Differences are stated, not ranked. Which food suits you depends on the rest of your diet, portion size and your own circumstances.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Spinach | Kale |
|---|---|---|
Macronutrients | ||
| Calorieskcal | 231% DV | 35 — highest of the foods compared2% DV |
| Proteing | 2.866% DV | 2.926% DV |
| Total fatg | 0.391% DV | 1.49 — highest of the foods compared2% DV |
| Carbohydrateg | 3.631% DV | 4.42 — highest of the foods compared2% DV |
| Fibreg | 2.28% DV | 4.1 — highest of the foods compared15% DV |
| Total sugarsg | 0.42 | 0.99 — highest of the foods compared |
| Waterg | 91.4 | 89.6 |
Fats | ||
| Saturated fatg | 0.0630% DV | 0.178 — highest of the foods compared1% DV |
| Monounsaturated fatg | 0.01 | 0.104 — highest of the foods compared |
| Polyunsaturated fatg | 0.165 | 0.673 — highest of the foods compared |
| Cholesterolmg | 00% DV | 00% DV |
| EPA (omega-3)g | 0 | 0 |
| DHA (omega-3)g | 0 | 0 |
| DPA (omega-3)g | 0 | 0 |
| Linoleic acid (omega-6)g | 0.026 | 0.291 — highest of the foods compared |
Vitamins | ||
| Vitamin Aµg | 469 — highest of the foods compared52% DV | 24127% DV |
| Vitamin Cmg | 28.131% DV | 93.4 — highest of the foods compared104% DV |
| Vitamin Dµg | 00% DV | 00% DV |
| Vitamin Emg | 2.03 — highest of the foods compared14% DV | 0.664% DV |
| Vitamin Kµg | 483 — highest of the foods compared402% DV | 390325% DV |
| Thiamin (B1)mg | 0.0787% DV | 0.113 — highest of the foods compared9% DV |
| Riboflavin (B2)mg | 0.18915% DV | 0.347 — highest of the foods compared27% DV |
| Niacin (B3)mg | 0.7245% DV | 1.18 — highest of the foods compared7% DV |
| Pantothenic acid (B5)mg | 0.0651% DV | 0.37 — highest of the foods compared7% DV |
| Vitamin B6mg | 0.195 — highest of the foods compared11% DV | 0.1479% DV |
| Folateµg | 194 — highest of the foods compared49% DV | 6216% DV |
| Vitamin B12µg | 00% DV | 00% DV |
| Cholinemg | 19.3 — highest of the foods compared4% DV | 0.50% DV |
Minerals | ||
| Calciummg | 998% DV | 254 — highest of the foods compared20% DV |
| Ironmg | 2.71 — highest of the foods compared15% DV | 1.69% DV |
| Magnesiummg | 79 — highest of the foods compared19% DV | 338% DV |
| Phosphorusmg | 494% DV | 55 — highest of the foods compared4% DV |
| Potassiummg | 558 — highest of the foods compared12% DV | 3487% DV |
| Sodiummg | 79 — highest of the foods compared3% DV | 532% DV |
| Zincmg | 0.53 — highest of the foods compared5% DV | 0.394% DV |
| Coppermg | 0.13 — highest of the foods compared14% DV | 0.0536% DV |
| Manganesemg | 0.89739% DV | 0.9240% DV |
| Seleniumµg | 1 — highest of the foods compared2% DV | 0.92% DV |
Other | ||
| Beta-caroteneµg | 5626 — highest of the foods compared | 2873 |
| Alpha-caroteneµg | 0 | 0 |
| Lycopeneµg | 0 | 0 |
| Lutein + zeaxanthinµg | 12198 — highest of the foods compared | 6261 |
| Caffeinemg | 0 | 0 |
| Ashg | 1.72 — highest of the foods compared | 1.54 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Spinach | Kale |
|---|---|---|
| Beta-caroteneCarotenoid | Notable | Notable |
| Dietary nitrateInorganic anion | Notable | Not recorded for this food |
| GlucosinolatesGlucosinolate | Not recorded for this food | Primary |
| LuteinXanthophyll carotenoid | Notable | Notable |
| OxalatesOrganic acid salt | Primary | Not recorded for this food |
| QuercetinFlavonol | Not recorded for this food | Present |
| SulforaphaneIsothiocyanate | Not recorded for this food | Notable |
| ZeaxanthinXanthophyll carotenoid | Notable | Not recorded for this food |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Spinach | Kale |
|---|---|---|
| Eye Health | Yes | Yes |
| Heart Health | Yes | Yes |
| Inflammation | No claims recorded in this category | Yes |
| Liver Health | Yes | No claims recorded in this category |
| Muscle & Physical Performance | Yes | No claims recorded in this category |
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.