Spinach vs kale
In short
Gram for gram, there are 59% more calories in kale than in spinach (43 vs 27 in 100 g). More in spinach: vitamin K, magnesium (2.8×), folate, vitamin E (3.1×) and 2 more.
More in kale: vitamin C (3.5×), calcium (3.7×), riboflavin and fiber (2.6×). Everything else is within 4% of a day's needs.
Calories, and where they come from
2.9 g protein · 2.4 g carbs (0.42 g sugars) · 0.62 g fat
2.9 g protein · 4.4 g carbs (0.8 g sugars) · 1.5 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Vitamin K402% vs 325%
483 µg vs 390 µg
- Vitamin C29% vs 104%
26.5 mg vs 93.4 mg
- Calcium5% vs 20%
68 mg vs 254 mg
- Magnesium22% vs 8%
93 mg vs 33 mg
- Folate29% vs 16%
116 µg vs 62 µg
- Riboflavin (B2)15% vs 27%
0.19 mg vs 0.35 mg
- Vitamin E14% vs 4%
2 mg vs 0.66 mg
- Fiber6% vs 15%
1.6 g vs 4.1 g
- Potassium12% vs 7%
582 mg vs 348 mg
- Vitamin A31% vs 27%
283 µg vs 241 µg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein2.9 g · 2.9 g6%·6%
- Total fat0.62 g · 1.5 g1%·2%
- Saturated fatlimit0.063 g · 0.18 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates2.4 g · 4.4 g1%·2%
- Sodiumlimit111 mg · 53 mg5%·2%
- Iron1.3 mg · 1.6 mg7%·9%
- Phosphorus39 mg · 55 mg3%·4%
- Zinc0.45 mg · 0.39 mg4%·4%
- Copper0.082 mg · 0.053 mg9%·6%
- Selenium0 µg · 0.9 µg0%·2%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.077 mg · 0.11 mg6%·9%
- Niacin (B3)0.55 mg · 1.2 mg3%·7%
- Vitamin B60.2 mg · 0.15 mg11%·9%
- Vitamin B120 µg · 0 µg0%·0%
- Choline19.3 mg · 0.5 mg4%·<1%
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.