Kale, raw vs Spinach, raw
Nutrition comparison per 100g
🏆
Kale, raw
6 wins
🏆
Spinach, raw
5 wins
| Nutrient | Kale, raw | Spinach, raw | Difference |
|---|---|---|---|
| Calories | 35 kcal | 23 kcal ★ | Kale, raw has 52% more |
| Protein | 2.92 g ★ | 2.86 g | Kale, raw has 2% more |
| Carbs | 4.42 g ★ | 3.63 g | Kale, raw has 22% more |
| Fat | 1.49 g | 0.39 g ★ | Kale, raw has 282% more |
| Fiber | 4.1 g ★ | 2.2 g | Kale, raw has 86% more |
| Sugar | 0.99 g | 0.42 g ★ | Kale, raw has 136% more |
| Sodium | 53 mg ★ | 79 mg | Spinach, raw has 33% more |
| Calcium | 254 mg ★ | 99 mg | Kale, raw has 157% more |
| Iron | 1.6 mg | 2.71 mg ★ | Spinach, raw has 41% more |
| Vitamin C | 93.4 mg ★ | 28.1 mg | Kale, raw has 232% more |
| Potassium | 348 mg | 558 mg ★ | Spinach, raw has 38% more |
Compare Food Groups
Compare whole food groups for a cleaner, averaged breakdown.