Kale vs spinach

Kale vs spinach

Kale vs spinach – both are a powerful vegetable that contains a huge amount of healthy nutrition. Still, there are lots of similarities between them, but several distinctions set them different.

In this article, I will discuss the difference between them in-depth, by sharing their health benefits and also the nutritional facts.

Nutritional facts: Kale vs Spinach

Both kale and spinach are loaded with various healthy nutrition that helps to boost your immune level. Kale and spinach both are rich in vitamin C and K that helps to solve many serious health diseases.

Both kale and spinach contain a decent amount of fiber, vitamins, minerals, and also the protein that plays a vital role to boost your immune level. Here are the nutritional facts kale and spinach ( 1 cup ):

Carbohydrates1 g1 g
Protein0.6 g0.9 g
Folate3% of the RDI15% of the RDI
Magnesium2% of the RDI 6% of the RDI
Potassium2% of the RDI 4% of the RDI
Iron2% of the RDI 5% of the RDI
Calcium4% of the RDI 2% of the RDI
Vitamin A6% of the RDI 16% of the RDI
Vitamin C22% of the RDI 9% of the RDI
Vitamin K68% of the RDI 121% of the RDI
Vitamin B62% of the RDI3% of the RDI

Here you can see the kale has more than twice the amount of vitamin C, while the spinach has vitamin A and K than kale. But they both have low calories.

On the other side, spinach has more vitamins and minerals than kale that helps to protect your body.

According to the research, eating leafy greens such as kale and spinach are full of nutritional properties for the human body. Leafy greens help to fight against cancer, high blood pressure many heart diseases such as heart attack, heart failure and also cholesterol problems.

Many people used to include kale and spinach on their salad to avoid many serious health diseases.


Research has shown that kale is full of vitamins A and C and also it is a good source of essential nutrients such as folate, iron, calcium, potassium, and also fiber.

According to the Women’s Health Magazine, green vegetables can help to prevent the risk of malnutrition.

Kale contains goitrin, which is a compound that helps to balance your thyroid hormone in your body. Recent research on kale has shown that eating goitrogen rich foods in moderation helps to prevent many lungs disease also.

The research of the ‘United States Department of Agriculture’s National Nutrients Database’ has shown that one serving of kale helps to provide up to 7 calories and also a decent amount of protein, fiber, vitamins, and minerals.


On the other hand, spinach is one of the major important green vegetables that help to give you a higher amount of nutrition.

According to the report of ‘BBC Good Food’, spinach helps to afford very active health. A decent amount of spinach is very high in antioxidants. Spinach has dietary oxalate that helps to bind calcium in your body, preventing its absorption.

Dietary oxalate also helps to prevent the risk of kidney stones because it increases the excretion of oxalate through your urine. Research has shown that drinking spinach juice can prevent the 80% risk of kidney stones.

So, people who are at high risk of kidney stones or already have a kidney stone problem can drink raw spinach juice in the morning to prevent the risk of surgery.

The nutrition of spinach can loss up to 87% by boiling it. If you want the full nutrition of it then you can consume raw spinach by making a salad or drinking spinach juice. Spinach has a decent amount of protein, minerals, vitamins, carbohydrates and also calcium that are very essential to keep your body active and fresh.

Kale vs spinach: which is healthier?

There are several types of differences between kale and spinach. But you can’t deny the nutrition and health benefits of spinach and kale.

Spinach has nearly half as many calories per serving as kale, but it is not likely that consuming spinach and kale can gain your weight. A great reason to consume more spinach is it has a higher level of fiber that makes you healthy.

If you are suffering from dietary issues, then you can eat spinach every day to reduce the chances of colorectal cancer.

But kale contains vitamin C more than twice as spinach, but spinach provides more folate and vitamin A and K.

Kale has a slightly higher level of vitamin, minerals and also protein than spinach that are very necessary for optimal health. The leafy green has more than 4 times the amount of vitamin C than spinach that are very essential for your eye and skin health.

Research has also shown that eating kale can help to prevent the risk of blood clots and also protects your bone health.

Kale and spinach are quite similar on the ground of nutrition and health benefits. Both vegetables are high in nutritional value and low in calories. After knowing all the nutritional value and health benefits I can say that kale is a little bit healthier than spinach. But there is no reason to deny the huge beneficial facts of spinach. Spinach is also full of health benefits and always plays a vital role to increase your nutrition.

Health benefits – kale vs spinach


  • Kale helps to prevent the riks of many serious types of cancer.
  • A decent amount of kale can lower your blood pressure and cholesterol levels also. So kale is always a heart-healthy food.
  • Kale is a great source of healthy nutrition that helps to boost your immune level.
  • Kale juice also helps to lower the high blood pressure and also cholesterol level.
  • It can also play a vital role to increase your nutrition level.
  • Kale also plays a vital role in purifies your blood and also prevents many infections.


  • Spinach contains cancer-fighting properties that help to fight against your cancer risk.
  • It also helps to keep your blood sugar normal. So spinach is very healthy for diabetic people.
  • A plate of spinach salad can promote your weight loss schedule.
  • It also helps to lower your blood pressure very fast.
  • Spinach has vitamin A that helps your skin and mucous membranes to repeal various kinds of bacteria and also viruses.
  • Spinach is very healthy for heart health because it contains nitrite that not only helps to protect your heart from heart failure and heart attack but also cures the heart diseases associated with fat deposition.

Bottom line

Both green leafy vegetable are full of several health benefits. I have discussed that kale offers more than twice the amount of vitamin C and on the other hand spinach provides more folate and vitamin A and K as kale.

But both vegetables are great for weight loss drink to prevent obesity or morbid obesity, many heart diseases and also very beneficial for heart health. But it does not mean that only eating green vegetables can prevent the risk of heart and other chronic diseases, but you also need to do physical exercise with it.

So you can choose any vegetables for your good health and wellness also. Eating green vegetables is always a very healthy habit to keep your body healthy and also to live longer. Always try to follow a healthy diet plan with green vegetables, nuts, whole grains (oats, whole wheat, brown rice), eggs, chicken and also fruits (apple, banana, kiwi, grapes).

About Nasima Khatun

Hello everyone, I'm a health and fitness writer on my own website. I'm recently working on my website regularly. All of the information on my website is based on scientific research and nutritional facts.

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