Spinach, raw vs Kale, raw
Both compared per 100 g. Kale, raw has 52% more calories than spinach, raw (35 kcal vs 23 kcal). They have similar amounts of protein. Kale, raw has 86% more fiber than spinach, raw (4.1 g vs 2.2 g). Kale, raw has 2.4 times as much sugars as spinach, raw (0.99 g vs 0.42 g).
The biggest vitamin and mineral differences: Spinach, raw has more Vitamin K (+78% DV), Kale, raw has more Vitamin C (+73% DV) and Spinach, raw has more Folate (B9) (+33% DV).
| Per 100 g | Spinach, raw | Kale, raw |
|---|---|---|
| Calories | 23 kcal | 35 kcal |
| Protein | 2.9 g | 2.9 g |
| Carbohydrates | 3.6 g | 4.4 g |
| Fiber | 2.2 g | 4.1 g |
| Sugars | 0.42 g | 0.99 g |
| Total fat | 0.39 g | 1.5 g |
| Saturated fat | 0.063 g | 0.18 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 79 mg | 53 mg |
| Water | 91.4 g | 89.6 g |
| Sodium | 79 mg (3%) | 53 mg (2%) |
| Vitamin A | 469 µg (52%) | 241 µg (27%) |
| Vitamin C | 28.1 mg (31%) | 93.4 mg (104%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 2 mg (14%) | 0.66 mg (4%) |
| Vitamin K | 483 µg (402%) | 390 µg (325%) |
| Thiamin (B1) | 0.078 mg (7%) | 0.11 mg (9%) |
| Riboflavin (B2) | 0.19 mg (15%) | 0.35 mg (27%) |
| Niacin (B3) | 0.72 mg (5%) | 1.2 mg (7%) |
| Pantothenic acid (B5) | 0.065 mg (1%) | 0.37 mg (7%) |
| Vitamin B6 | 0.2 mg (11%) | 0.15 mg (9%) |
| Folate (B9) | 194 µg (49%) | 62 µg (16%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 19.3 mg (4%) | 0.5 mg (0.1%) |
| Calcium | 99 mg (8%) | 254 mg (20%) |
| Iron | 2.7 mg (15%) | 1.6 mg (9%) |
| Magnesium | 79 mg (19%) | 33 mg (8%) |
| Phosphorus | 49 mg (4%) | 55 mg (4%) |
| Potassium | 558 mg (12%) | 348 mg (7%) |
| Zinc | 0.53 mg (5%) | 0.39 mg (4%) |
| Copper | 0.13 mg (14%) | 0.053 mg (6%) |
| Manganese | 0.9 mg (39%) | 0.92 mg (40%) |
| Selenium | 1 µg (2%) | 0.9 µg (2%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Spinach, raw
Spinach, raw contains 23 kcal per 100 g. A typical serving of 1 cup (30 g) provides about 7 kcal.
Roughly 49% of its calories come from carbohydrates, with 39% from protein and 12% from fat (estimated with general energy factors).
Kale, raw
Kale, raw contains 35 kcal per 100 g. A typical serving of 1 cup (21 g) provides about 7 kcal.
Roughly 41% of its calories come from carbohydrates, with 31% from fat and 27% from protein (estimated with general energy factors).