Kale vs Spinach: nutrition compared
Kale has over 3× the vitamin C, over 2× the manganese, 1.8× the riboflavin of Spinach per 100 g. Spinach has over 2× the magnesium, 1.8× the folate, 1.3× the vitamin A of Kale. Spinach is lower in calories (23 vs 35 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Kale 1 cup (21 g), Spinach 1 cup (30 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Kale / serving | Spinach / serving | Kale / 100 g | Spinach / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 7 0.4% | 7 0.3% | 35 | 23 |
| Protein (g) | 0.6 1.2% | 0.9 1.7% | 2.9 | 2.9 |
| Total fat (g) | 0.3 0.4% | 0.2 0.2% | 1.5 | 0.6 |
| Saturated fat (g) | 0 0.2% | 0 0.1% | 0.2 | 0.1 |
| Monounsaturated fat (g) | 0 | 0 | 0.1 | 0 |
| Polyunsaturated fat (g) | 0.1 | 0 | 0.7 | 0.2 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.08 | 0.04 | 0.38 | 0.14 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 0.9 0.3% | 0.8 0.3% | 4.4 | 2.6 |
| Fiber (g) | 0.9 3.1% | 0.5 1.7% | 4.1 | 1.6 |
| Sugars (g) | 0.2 | 0.1 | 1 | 0.4 |
| Calcium (mg) | 53 4.1% | 20 1.5% | 254 | 67 |
| Iron (mg) | 0.3 1.9% | 0.3 1.8% | 1.6 | 1.1 |
| Magnesium (mg) | 7 1.6% | 28 6.6% | 33 | 93 |
| Phosphorus (mg) | 12 0.9% | 12 1% | 55 | 41 |
| Potassium (mg) | 73 1.6% | 138 2.9% | 348 | 460 |
| Sodium (mg) | 11 0.5% | 32 1.4% | 53 | 107 |
| Zinc (mg) | 0.1 0.7% | 0.1 1.2% | 0.4 | 0.4 |
| Copper (mg) | 0.01 1.2% | 0.02 2.6% | 0.05 | 0.08 |
| Manganese (mg) | 0.19 8.4% | 0.13 5.6% | 0.92 | 0.43 |
| Selenium (µg) | 0.2 0.3% | 0.3 0.5% | 0.9 | 1 |
| Vitamin A (RAE) (µg) | 51 5.6% | 92 10% | 241 | 306 |
| Vitamin C (mg) | 19.6 22% | 9.1 10% | 93.4 | 30.3 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 0.14 0.9% | 0.61 4.1% | 0.66 | 2.03 |
| Vitamin K (µg) | 81.9 68% | 145 121% | 390 | 483 |
| Thiamin (B1) (mg) | 0.02 2% | 0.02 1.9% | 0.11 | 0.08 |
| Riboflavin (B2) (mg) | 0.07 5.6% | 0.06 4.4% | 0.35 | 0.19 |
| Niacin (B3) (mg) | 0.2 1.5% | 0.2 1% | 1.2 | 0.5 |
| Vitamin B6 (mg) | 0.03 1.8% | 0.06 3.8% | 0.15 | 0.21 |
| Folate (DFE) (µg) | 13 3.3% | 34 8.5% | 62 | 113 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 0 0% | 6 1.1% | 0 | 19 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #168421 and #168462.
Frequently asked questions
Which is healthier, Kale or Spinach?
Kale has over 3× the vitamin C, over 2× the manganese, 1.8× the riboflavin of Spinach per 100 g. Spinach has over 2× the magnesium, 1.8× the folate, 1.3× the vitamin A of Kale. Spinach is lower in calories (23 vs 35 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Kale scores 357 and Spinach scores 470. Which is 'healthier' depends on what you need more of.
Which has more protein, Kale or Spinach?
Kale: 2.9 g per 100 g for Kale vs 2.9 g for Spinach (0.6 vs 0.9 g per serving).
Which has fewer calories, Kale or Spinach?
Spinach: 35 kcal per 100 g for Kale vs 23 kcal for Spinach (7 vs 7 kcal per serving).
Related comparisons
Kale nutrition facts · Spinach nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.