Kale (Raw)vsSpinach (Raw)
Kale (Raw) has 35 calories and 2.9g protein per 100g. Spinach (Raw) has 23 calories and 2.9g protein per 100g Kale (Raw) has more protein, Spinach (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kale (Raw) vs Spinach (Raw)
Go with Spinach (Raw) at just 23 kcal per 100g — 34% fewer calories.
Kale (Raw) will keep you satisfied longer with 4.1g fiber — fat and protein slow digestion while fiber adds bulk.
Spinach (Raw) provides 558mg of potassium per 100g — important for muscle function and hydration.
Kale (Raw) provides 254mg of calcium per 100g — a much better source for bone health.
Kale (Raw) delivers 93.4mg of vitamin C per 100g — great for immune function and skin health.
Spinach (Raw) has 2.7mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Kale Raw | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 35kcal2% | 23kcal1% | +12kcal |
| Protein | 2.9g6% | 2.9g6% | +<0.1g |
| Total Fat | 1.5g2% | 0.39g1% | +1.1g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 4.4g2% | 3.6g1% | +0.79g |
| Dietary Fiber | 4.1g15% | 2.2g8% | +1.9g |
| Sugars | — | 0.42g | — |
| ✨Vitamins | |||
| Vitamin A | 241mcg27% | 469mcg52% | <0.1mcg |
| Vitamin C | 93mg104% | 28mg31% | +65mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.66mg4% | 2.0mg14% | <0.1mg |
| Vitamin K | 390mcg325% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.15mg9% | 0.20mg11% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 62mcg16% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | 0.11mg9% | <0.1mg7% | +<0.1mg |
| Riboflavin (B2) | 0.35mg27% | 0.19mg15% | +0.16mg |
| Niacin (B3) | 1.2mg7% | 0.72mg5% | +0.46mg |
| 🔶Minerals | |||
| Sodium | 53mg2% | 79mg3% | <0.1mg |
| Calcium | 254mg20% | 99mg8% | +155mg |
| Iron | 1.6mg9% | 2.7mg15% | <0.1mg |
| Potassium | 348mg7% | 558mg12% | <0.1mg |
| Phosphorus | 55mg4% | 49mg4% | +6.0mg |
| Magnesium | 33mg8% | 79mg19% | <0.1mg |
| Zinc | 0.39mg4% | 0.53mg5% | <0.1mg |
| Copper | <0.1mg6% | 0.13mg14% | <0.1mg |
| Manganese | 0.92mg40% | 0.90mg39% | +<0.1mg |
| Selenium | — | 1.0mcg2% | — |
🔬Nutritional Analysis
Calories: Spinach (Raw) is significantly lower in calories at just 23 kcal per 100g compared to 35 kcal for Kale (Raw) — that's 52% fewer calories, making Spinach (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Kale (Raw) providing 2.92g and Spinach (Raw) providing 2.86g per 100g.
Fat: Spinach (Raw) is the leaner option with 0.39g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Kale (Raw): 93.4mg vs 28.1mg), Folate (Spinach (Raw): 194mcg vs 62mcg), Vitamin E (Spinach (Raw): 2.03mg vs 0.66mg).
Key Minerals: Notable mineral differences include Calcium (Kale (Raw): 254mg vs 99mg), Magnesium (Spinach (Raw): 79mg vs 32.7mg), Copper (Spinach (Raw): 0.13mg vs 0.053mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Kale (Raw) or Spinach (Raw)?
- Kale (Raw) has more protein with 2.92g per 100g compared to 2.86g for Spinach (Raw).
- Which is lower in calories, Kale (Raw) or Spinach (Raw)?
- Spinach (Raw) is lower in calories with 23 kcal per 100g versus 35 kcal.
- Is Kale (Raw) or Spinach (Raw) healthier?
- It depends on your goals. Kale (Raw) has 35 calories and 2.92g protein per 100g, while Spinach (Raw) has 23 calories and 2.86g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kale (Raw) or Spinach (Raw)?
- Spinach (Raw) is leaner with 0.39g of fat per 100g compared to 1.49g.
- Which has more fiber, Kale (Raw) or Spinach (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 2.2g.