Spinach vs kale
Side-by-side nutrition comparison per 100g serving: Spinach, cooked, boiled, drained, without salt and Kale, cooked, boiled, drained, without salt.
Macronutrient Comparison
Calories
Spinach, cooked, boiled, drained, without salt:
23.0kcal
Kale, cooked, boiled, drained, without salt:
36.0kcal
Protein
Spinach, cooked, boiled, drained, without salt:
3.0g
Kale, cooked, boiled, drained, without salt:
2.9g
Carbs
Spinach, cooked, boiled, drained, without salt:
3.8g
Kale, cooked, boiled, drained, without salt:
5.3g
Fat
Spinach, cooked, boiled, drained, without salt:
0.3g
Kale, cooked, boiled, drained, without salt:
1.2g
Values are per 100g serving. Longer bars indicate higher amounts.
Better for Weight Loss
Spinach, cooked, boiled, drained, without salt has fewer calories (23 vs 36 kcal)
Better for Muscle Building
Spinach, cooked, boiled, drained, without salt has more protein (2.97g vs 2.94g)
Better for Low-Carb Diets
Spinach, cooked, boiled, drained, without salt has fewer carbs (3.75g vs 5.3g)
Better for Digestion
Kale, cooked, boiled, drained, without salt has more fiber (4g vs 2.4g)
Detailed Nutrition Comparison
| Nutrient | Spinach, cooked, boiled, drained, without salt | Kale, cooked, boiled, drained, without salt |
|---|---|---|
| Macronutrients | ||
| Calories | 23 | 36 |
| Protein | 3.0g | 2.9g |
| Carbohydrates | 3.8g | 5.3g |
| Fat | 0.3g | 1.2g |
| Fiber | 2.4g | 4.0g |
| Sugar | — | — |
| Sodium | 70mg | 16mg |
| Vitamins | ||
| Vitamin A | 524mcg | 146mcg |
| Vitamin C | 9.8mg | 17.8mg |
| Vitamin D | — | — |
| Vitamin B12 | — | — |
| Minerals | ||
| Calcium | 136mg | 150mg |
| Iron | 3.6mg | 0.8mg |
| Magnesium | 87mg | 25mg |
| Potassium | 466mg | 144mg |
| Zinc | 0.8mg | 0.3mg |
Green-highlighted values indicate the better option for that nutrient. For calories, carbs, fat, sugar, and sodium, lower is highlighted. For protein, fiber, and micronutrients, higher is highlighted. Both foods' values are from USDA FoodData Central (FDC IDs on each food's page).
Spinach, cooked, boiled, drained, without salt
View full nutrition facts
Kale, cooked, boiled, drained, without salt
View full nutrition facts