Spinach vs Kale
Two leafy greens, both low in calories. Kale is higher in vitamin C and a bit firmer; spinach brings more iron and folate and wilts down small. Kale for a sturdy salad, spinach for cooking down or a softer leaf — both nutrient-dense per calorie.
Spinach and Kale, per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Spinach · per 100 g | Kale · per 100 g | |
|---|---|---|
| Calories | 23 | 35 |
| Protein | 2.9 g | 2.9 g |
| Fat | 0.4 g | 1.5 g |
| Carbs | 3.6 g | 4.4 g |
| Fiber | 2.2 g | 4.1 g |
| Sugars | 0.4 g | 1 g |
| Sodium | 79 mg | 53 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 99 mg | 254 mg |
| Folate | 194 µg | 62 µg |
| Iron | 2.7 mg | 1.6 mg |
| Magnesium | 79 mg | 33 mg |
| Niacin | 0.7 mg | 1.2 mg |
| Phosphorus | 49 mg | 55 mg |
| Potassium | 558 mg | 348 mg |
| Riboflavin | 0.2 mg | 0.3 mg |
| Thiamin | 0.1 mg | 0.1 mg |
| Vitamin A | 469 µg | 241 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin B6 | 0.2 mg | 0.1 mg |
| Vitamin C | 28.1 mg | 93.4 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 2 mg | 0.7 mg |
| Vitamin K | 482.9 µg | 389.6 µg |
| Zinc | 0.5 mg | 0.4 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Spinach or Kale better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.