Spinach vs kale

Spinach, rawKale, raw
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 370 g of spinach or 233 g of kale. More in spinach: vitamin K, folate (3×), magnesium (4.5×), vitamin A and 9 more.

More in kale: vitamin C (2.2×), calcium (2.3×), fiber, riboflavin and niacin. Everything else is within 4% of a day's needs.

Calories, and where they come from

Spinach, raw100 cal

370 g · 10.6 g protein · 8.9 g carbs (1.6 g sugars) · 2.3 g fat

Kale, raw100 cal

233 g · 6.8 g protein · 10.3 g carbs (1.9 g sugars) · 3.5 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%150%300%
  • Vitamin K1,789 µg · 907 µg
    1490%756%
  • Vitamin C98.1 mg · 217 mg
    109%241%
  • Folate430 µg · 144 µg
    107%36%
  • Magnesium344 mg · 76.7 mg
    82%18%
  • Vitamin A1,048 µg · 560 µg
    116%62%
  • Vitamin E7.5 mg · 1.5 mg
    50%10%
  • Potassium2,156 mg · 809 mg
    46%17%
  • Calcium252 mg · 591 mg
    19%45%
  • Vitamin B60.72 mg · 0.34 mg
    42%20%
  • Copper0.3 mg · 0.12 mg
    34%14%
  • Fiber5.9 g · 9.5 g
    21%34%
  • Choline71.5 mg · 1.2 mg
    13%<1%
  • Sodiumlimit411 mg · 123 mg
    18%5%
  • Protein10.6 g · 6.8 g
    21%14%
  • Zinc1.7 mg · 0.91 mg
    15%8%
  • Riboflavin (B2)0.72 mg · 0.81 mg
    55%62%
  • Iron4.7 mg · 3.7 mg
    26%21%
  • Niacin (B3)2 mg · 2.7 mg
    13%17%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Total fat2.3 g · 3.5 g3%·4%
  • Saturated fatlimit0.23 g · 0.41 g1%·2%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates8.9 g · 10.3 g3%·4%
  • Phosphorus144 mg · 128 mg12%·10%
  • Selenium0 µg · 2.1 µg0%·4%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.29 mg · 0.26 mg24%·22%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Spinach, raw (Survey (FNDDS) 2709614), Kale, raw (Survey (FNDDS) 2709599). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Compare Spinach, raw withKale, cookedFresh kale, cooked, fat addedFrozen kale, cooked, fat addedKale, fresh, cooked, no added fat