Compare

Kale, raw vs Spinach, raw: nutrition comparison

Per 100 g: 44 kcal for Kale, raw, versus 25 kcal for Spinach, raw, a difference of 19 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Kale, raw

Fresh vegetables100 g

Protein4.3 g 4.3 g

Fat0.9 g 0.9 g

Vitamin D0 µg 0 µg

Omega-30.4 g 0.4 g

Energy44 kcal 44 kcal

Protein+1.7 g

Fat+0.3 g

Vitamin Dequal

Omega-3+0.1 g

Energy+19 kcal

Spinach, raw

Fresh vegetables100 g

Protein2.6 g 2.6 g

Fat0.6 g 0.6 g

Vitamin D0 µg 0 µg

Omega-30.3 g 0.3 g

Energy25 kcal 25 kcal

Highest vitamin C content

Kale, raw contains 23 mg more vitamin C per 100 g.

Highest calcium content

Kale, raw contains 140 mg more calcium per 100 g.

Highest magnesium content

Spinach, raw contains 51 mg more magnesium per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Kale, raw	Spinach, raw
Macronutrients
Energy	44 kcal	25 kcal
Protein	4.3 g	2.6 g
Fat	0.9 g	0.6 g
of which saturated fat	0.1 g	0.1 g
of which polyunsaturated	0.5 g	0.4 g
of which omega-3	0.4 g	0.3 g
Carbohydrates	2.5 g	1.3 g
of which sugars	2.5 g	0.1 g
Dietary fibre	4.2 g	1.9 g
Water	85.9 g	91.1 g
Alcohol	0 g	0 g
Minerals
Calcium	240 mg	100 mg
Iron	1.4 mg	1.8 mg
Magnesium	38 mg	89 mg
Phosphorus	67 mg	46 mg
Potassium	440 mg	590 mg
Sodium	110 mg	69 mg
Zinc	0.7 mg	0.6 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	74 mg	51 mg
Folate	85 µg	94 µg

Kale, raw vs Spinach, raw: nutrition comparison

Kale, raw

Spinach, raw

Full comparison, nutrient by nutrient

Keep comparing