Key takeaways
- Kale and spinach are both packed with vitamins and minerals and offer several health benefits.
- Kale is richer in vitamin C, while spinach has more folate and vitamins A and K.
- Both are rich in antioxidants and may provide benefits for heart health and weight management.
Though kale and spinach hail from different plant families, they’re often used interchangeably in recipes, including salads, soups, and smoothies.
Still, despite their many similarities, there are also a few distinctions.
Both kale and spinach are highly nutritious, low calorie vegetables that provide a wide array of important vitamins and minerals.
The following table shows the nutrient content and percentage of the daily value (DV) for key vitamins and minerals in one cup each of raw kale and spinach.
| One cup (20.6 grams) of raw kale | One cup (30 grams) of raw spinach | |
|---|---|---|
| Calories | ||
| Carbs | 0.91 grams (g) | 1.09 g |
| Fiber | 0.84 g | 0.66 g |
| Protein | 0.6 g | 0.85 g |
| Vitamin K | 80.3 micrograms (mcg), or | 145 mcg, or a little less than 121% of the DV |
| Vitamin C | 19.2 milligrams (mg), or a little more than 21% of the DV | 8.43 mg, or a little more than 9% of the DV |
| Vitamin A | 49.6 mcg, or about 5.5% of the DV | 141 mcg, or more than 15% of the DV |
| Riboflavin | 0.07 mg, or about 5% of the DV | 0.05 mg, or a little less than 4% of the DV |
| Calcium | 52.3 mg, or about 4% of the DV | 29.7 mg, or about 2% of the DV |
| Folate | 12.8 mcg, or about 3% of the DV | 58.2 mcg, or about 14.5% of the DV |
| Magnesium | 6.74 mg, or a little less than 2% of the DV | 23.7 mg, or more than 5% of the DV |
| Iron | 0.33 mg, or a little less than 2% of the DV | 0.81 mg, or 4.5% of the DV |
| Potassium | 71.7 mg, or about 1.5% of the DV | 167 mg, or about 3.5% of the DV |
| Vitamin B6 | 0.03 mg, or a little less than 2% of the DV | 0.05 mg, or almost 3% of the DV |
| Thiamin | 0.02 mg, or a little less than 2% of the DV | 0.02 mg, or a little less than 2% of the DV |
| Niacin | 0.24 mg, or 1.5% of the DV | 0.21 mg, or a little more than 1% of the DV |
Spinach and kale offer similar amounts of several nutrients, but there are some differences as well.
For instance, kale contains more than twice the amount of vitamin C, which
On the other hand, spinach provides more:
- vitamin K, a key vitamin involved in blood clotting and bone formation
- vitamin A, which is
essential for the health of the eyes and immune system - folate (vitamin B9), which
the body needs to make genetic material like DNA
Still, though spinach and kale have different concentrations of certain nutrients, they’re both highly nutritious vegetable choices overall.
Both kale and spinach have been associated with certain health benefits.
For example, both are rich in antioxidants. These are compounds that help prevent oxidative damage to your cells and protect against inflammation.
These vegetables may also positively impact heart health by improving several heart disease risk factors, such as high cholesterol and high blood pressure.
For example,
Spinach is also high in nitrates, compounds that help
What’s more, kale and spinach are nutrient dense, meaning they’re low in calories yet high in nutrients. Reducing calorie intake may help contribute to weight management, and focusing on nutrient-rich foods is beneficial for overall health.
Though kale and spinach are generally considered safe for most people, there are a few things to keep in mind.
Spinach is high in oxalate
Though spinach contains many healthy nutrients, it’s also important to note that it also contains large amounts of dietary oxalate. This compound binds to calcium in your body, preventing its absorption.
Eating oxalate-rich foods also increases the excretion of oxalate through your urine, which
Doctors may recommend that people who are at high risk of kidney stones limit their intake of foods high in oxalate, including spinach.
Cooking spinach can help reduce the concentration of dietary oxalate, and getting enough calcium and potassium in your diet can also help prevent kidney stones.
Kale may affect thyroid function
Cruciferous vegetables, such as kale, contain a chemical that degrades into a compound called thiocyanate, which may interfere with thyroid function by decreasing the uptake of iodine. Iodine is necessary for the production of thyroid hormones.
However, the exact level of cruciferous vegetable consumption that can affect thyroid function hasn’t been firmly established by studies. Cooking vegetables may help reduce the chemical that degrades into thiocyanate.
If you have a thyroid issue, consider talking with your doctor or a registered dietitian to determine whether kale and other cruciferous vegetables are a safe addition to your diet.
There are some small differences in the nutritional content of kale and spinach, but both are nutrient-dense and can be enjoyed as part of a well-rounded, balanced diet.
Try incorporating a few servings of each into your weekly meals, along with an assortment of other leafy greens, such as romaine, Swiss chard, collard greens, and cabbage.
Not only do each of these ingredients bring a different set of nutrients to the table, but they can also add a bit of variety and new flavors to your diet.
Here are a few simple ideas to start adding these delicious vegetables to your routine:
- Add kale or spinach to a salad topped with vegetables and a good source of protein.
- Use kale or spinach as a topping for your favorite dishes, including sandwiches, tacos, pasta, or casseroles.
- Try sautéing and seasoning kale or spinach as a healthy side dish for your main courses.
- Combine your choice of greens with other veggies and eggs to make a hearty breakfast scramble.
- Whip up a green smoothie using kale, spinach, and a few of your favorite fruits and vegetables.
Kale and spinach are highly nutritious. Though kale offers more than twice the amount of vitamin C as spinach, spinach provides more folate and vitamins A and K.
Both may also provide certain health benefits, such as lower inflammation and better heart health.
Enjoying both as part of a balanced diet can ensure you’re able to take advantage of the unique benefits that each has to offer — while also adding a bit of variety to your daily meals.