NutriScrolls

Kale vs Spinach

It is a split. Kale has more vitamin C (93.4 mg against 28.1 mg per 100 g raw) and more fiber. Spinach has more folate (194 µg against 62 µg), vitamin A and magnesium, and fewer calories. Protein is about the same.

By · Updated

The verdict is written with Claude, an AI by Anthropic. The numbers come from our USDA data.

Editorial policy · How we use data

Where they differ

Per 100 g, the amount in each food. Only differences of at least 25%.

More in kale

  • Fiber4.1 g vs 2.2 g
  • Omega-3 fatty acids0.38 g vs 0.14 g
  • Vitamin B736 µg vs 1.6 µg
  • Vitamin C93.4 mg vs 28.1 mg
  • Vitamin B20.35 mg vs 0.19 mg

More in spinach

  • Vitamin B9194 µg vs 62 µg
  • Vitamin A469 µg vs 241 µg
  • Magnesium79 mg vs 33 mg
  • Vitamin E2.03 mg vs 0.66 mg
  • Copper0.13 mg vs 0.05 mg

USDA records compared: Kale, raw; Spinach, raw.

Kale vs spinachPer serving (named under each food). % DV = % Daily Value (FDA, adults).Per 100 g. % DV = % Daily Value (FDA, adults).Per serving (named under each food). % RI = % Reference Intake (EU, adults).Per 100 g. % RI = % Reference Intake (EU, adults).
Per servingPer 100 gKaleper 1 cup (21 g)Spinachper 1 cup (30 g)
Calories7 kcal7 kcal
Protein0.61 g (1%)0.86 g (2%) (higher)
Carbohydrates0.93 g (<1%)1.09 g (<1%) (higher)
Fiber0.86 g (3%) (higher)0.66 g (2%)
Sugars0.21 g (higher)0.13 g
Total fat0.31 g (<1%) (higher)0.12 g (<1%)
Saturated fat0.04 g (<1%) (higher)0.02 g (<1%)
Vitamin K81.8 µg (68%)145 µg (121%) (higher)
Vitamin B77.6 µg (25%) (higher)0.5 µg (2%)
Vitamin C19.6 mg (22%) (higher)8.43 mg (9%)
Vitamin A50.6 µg (6%)141 µg (16%) (higher)
Folate13 µg (3%)58.2 µg (15%) (higher)
Manganese0.19 mg (8%)0.27 mg (12%) (higher)
Calories35 kcal23 kcal
Protein2.92 g (6%) (higher)2.86 g (6%)
Carbohydrates4.42 g (2%) (higher)3.63 g (1%)
Fiber4.1 g (15%) (higher)2.2 g (8%)
Sugars0.99 g (higher)0.42 g
Total fat1.49 g (2%) (higher)0.39 g (<1%)
Saturated fat0.18 g (<1%) (higher)0.06 g (<1%)
Vitamin K390 µg (325%)483 µg (402%) (higher)
Vitamin B736 µg (120%) (higher)1.6 µg (5%)
Vitamin C93.4 mg (104%) (higher)28.1 mg (31%)
Vitamin A241 µg (27%)469 µg (52%) (higher)
Folate62 µg (16%)194 µg (49%) (higher)
Manganese0.92 mg (40%) (higher)0.9 mg (39%)
Energy31 kJ / 7 kcal29 kJ / 7 kcal
Protein0.61 g (1%)0.86 g (2%) (higher)
Carbohydrates0.93 g (<1%)1.09 g (<1%) (higher)
Fiber0.86 g (higher)0.66 g
Sugars0.21 g (<1%) (higher)0.13 g (<1%)
Total fat0.31 g (<1%) (higher)0.12 g (<1%)
Saturated fat0.04 g (<1%) (higher)0.02 g (<1%)
Vitamin K81.8 µg (109%)145 µg (193%) (higher)
Vitamin C19.6 mg (25%) (higher)8.43 mg (11%)
Vitamin B913 µg (7%)58.2 µg (29%) (higher)
Vitamin B77.6 µg (15%) (higher)0.5 µg (<1%)
Vitamin A50.6 µg (6%)141 µg (18%) (higher)
Manganese0.19 mg (10%)0.27 mg (13%) (higher)
Energy146 kJ / 35 kcal96 kJ / 23 kcal
Protein2.92 g (6%) (higher)2.86 g (6%)
Carbohydrates4.42 g (2%) (higher)3.63 g (1%)
Fiber4.1 g (higher)2.2 g
Sugars0.99 g (1%) (higher)0.42 g (<1%)
Total fat1.49 g (2%) (higher)0.39 g (<1%)
Saturated fat0.18 g (<1%) (higher)0.06 g (<1%)
Vitamin K390 µg (519%)483 µg (644%) (higher)
Vitamin C93.4 mg (117%) (higher)28.1 mg (35%)
Vitamin B962 µg (31%)194 µg (97%) (higher)
Vitamin B736 µg (72%) (higher)1.6 µg (3%)
Vitamin A241 µg (30%)469 µg (59%) (higher)
Manganese0.92 mg (46%) (higher)0.9 mg (45%)

● = higher amount. Source: USDA FoodData Central (FDC 168421, 168462).