Spinach
Kale
All Comparisons
Spinach vs Kale
It's a Tie!
Both foods have similar nutritional profiles
Compare Spinach and Kale calories, protein, and nutrition. See which is better for your diet goals.
Nutrition Comparison (per 100g)
| Nutrient | Spinach | Kale | |
|---|---|---|---|
| Calories | 23 | vs | 35 |
| Protein | 0.9g | vs | 2.9g |
| Carbs | 1.1g | vs | 4.4g |
| Fat | 0.1g | vs | 1.5g |
| Fiber | 0.7g | vs | 4.1g |
| Sodium | 24mg | vs | 53mg |
Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium
When to Choose Each
Choose Spinach when:
- You want fewer calories
- You prefer the taste of Spinach
Choose Kale when:
- Calories aren't your main concern
- You want more protein
- You want more fiber
Frequently Asked Questions
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Last updated: 2025-01-30