Blog Post

Kale vs Spinach: Which Green Reigns Supreme?

I believe people fall into two general categories: (1) spinach lovers and (2) kale aficionados. Whether or not you feel like you distinctly fall into one of these two categories, read on to learn some nutrition facts about each.


  • 100 g of raw spinach will provide:
    • 2.2 g Fiber
    • 483 mcg Vitamin K, 604% DV
    • 9376 IU Vitamin A, 188% DV
    • 28.1 mg Vitamin C, 47% DV
    • 194 mcg Folate, 49% DV
    • 0.9 mg Manganese, 45% DV
    • 79 mg Magnesium, 20%
    • 2.7 mg Iron, 15% DV
    • 558 mg Potassium, 16% DV
  • Other notable micronutrients in smaller amounts include vitamin E, niacin, thiamin, riboflavin, calcium, copper.
  • 18 mg Choline
  • Estimated glycemic load of 0.


Notice I listed the vitamin K content in bold type. This is because I have noticed people tend to think that kale is the ultimate source of vitamin K. Let’s see how it compares to spinach:

green plant


  • One cup of raw kale will provide:
    • 2.0 g Fiber
    • 817 mcg Vitamin K, 1021% DV
    • 15376 IU Vitamin A, 308% DV
    • 120 mg Vitamin C, 200% DV
    • 29 mcg Folate, 7%
    •  0.8 g Manganese, 39% DV
    • 34 mg Magnesium, 8% DV
    • 1.7 mg Iron, 9% DV
    • 447 mg Potassium, 13% DV
  • Other notable micronutrients in smaller amounts include thiamine, riboflavin, vitamin B6, phosphorus, copper.
  • Estimated glycemic load of 4.


Final Verdict on Kale vs Spinach:

They’re both great! If you go through the list of nutrients, you will see that the two are very similar. While one might be a better source of one micronutrient, the other might be a better source of a different micronutrient.


So, Which Should You Choose?

Sorry to break it to you if you were looking for a clear-cut answer. Very little is black and white when it comes to nutrition, this topic is not an exception.

One of the best ways to ensure nutritional adequacy is through VARIETY. If you could incorporate both spinach and kale into your diet, you would be making sure to include all of the nutrient benefits they both have to offer.

Switch things up. Use kale for salads and use spinach in pastas and smoothies. And don’t forget about the many other green leafy vegetables out there!

diet fresh green detox green smoothie

Ultimately, however, the one you choose might depend on your taste preferences. Letting taste be your guide is okay too! Just remember day-to-day the keyword for optimal nutrition: variety.

spinach chicken pomegranate salad

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