Spinach can be tossed fresh in a salad, layered in a wrap or sandwich, or added to just about any dish. Don’t forget to remove the tough middle part so you don’t get a bitter taste in your mouth after chewing on it. However, while raw spinach is indeed a rich source of oxalates, kale – contrary to popular belief – has in fact been reported to be low in oxalates. What’s The Difference Between Ghee and Butter? Don’t forget that kale delivers the goods when it comes to vitamin C. In fact, USDA data shows that kale packs 4 times the antioxidant punch compared to spinach. Regardless of nutritional value, if you’re not vibing with the slightly bitter taste of kale, there’s a slim chance you’ll routinely pick it over a veggie such as spinach that you do like. Cabbage are a great source of Thiamin, Vitamin B6, Calcium, Iron. We do not endorse non-Cleveland Clinic products or services. Kale. Should You Cancel Your Holiday Gatherings This Year Because of COVID? High in insoluble fiber, and low in carbs, spinach can help bulk up stool and may help prevent constipation. If you find kale’s taste a bit strong, look for blends of kale with other greens or try milder baby kale. Discover which leafy green is better for your body. Not only that, but it boasts more fiber, protein and vitamin A than kale and is also higher in calcium and iron. A post shared by Neal's Yard Holidays (@nealsyardholidays). And in case that wasn’t enough, kale is also “a good source of calcium, fiber and folate," AND it’s super low in sugar and calories. Tea Vs. Coffee: It's The Ultimate Smackdown. Eat Kale for Bone-Boosting Health. To determine which actually deserves your time, money, and seasoning efforts, Torey Armul, RD, weighs in on kale vs. spinach and exactly what these two greens bring to the table. Spinach is not only great for your heart, but it helps boosts eye health, helps reduce blood pressure levels and it helps prevent cancer. Why trust us? Folate is another B vitamin that is important for women of child bearing age. Its fairly mild flavor complements eggs, pasta, rice and beans. Today, those same nutrients are filling salad bowls, being cooked into chips, and even getting baked into bread. By Dana Leigh Smith. This content is imported from {embed-name}. These flavonoids are packed with anti-inflammatory and anti-carcinogenic properties. Kale and spinach are highly nutritious and and associated with several benefits. Is Almond Butter Healthier Than Peanut Butter? Thanks to the ever-growing kale trend, Caesar salads are no longer synonymous with romaine and sipping veggies through a straw is no longer an anomaly. Look, I won’t pretend that you're not already aware that greens are healthy. The Food Guide Pyramid indicates that you should consume three to five servings of vegetables a day. Plus, try throwing it into your favorite smoothie for added benefits. When it comes to leafy greens you should be eating a … “All leafy greens are packed with vitamins, minerals and other nutrients, so don’t limit yourself to spinach and kale,” says Patton. Spinach has a smoother, more tender texture than kale, which makes it great for smoothies and salads Like kale, spinach (scientific name Spinacia oleracea) is also an edible leaf, but it comes from the beet family. When it comes down to the final answer in the battle of kale vs. spinach, it’s definitely not black and white: Which leafy green you choose depends on several factors, including what your own individual needs are at … Take a peek inside Alicia Silverstone's fridge: Armul even suggests sautéing spinach with olive oil, lemon juice, and any spice you like if cooked spinach is your jam. Like kale, one cup of spinach is only packing seven calories, but Armul is sure to point out that this leafy green uniquely “meets half your daily requirements for vitamin A and nearly twice the daily requirement for vitamin K,” which, she says, does wonders for blood, bone, and tissue health. It can drastically … People who eat diets high in Omega-3s can improve their brain health and reduce blood clots, so if either of those is one of your health goals, we’d recommend adding kale to your diet, stat! Cabbage have significantly more Vitamins C than spinach. Vegetable Oil: What's The Difference? Canola Vs. Do Face Mask Brackets Work — And Are They Safe. Women's Health may earn commission from the links on this page, but we only feature products we believe in. Spinach. Leafy Greens Leafy greens, such as spinach, kale, swiss chard, collard and beet greens contain between 2.5–6.4 mg of iron per cooked cup, or 14–36% of the RDI. So, your choice to show love to kale or spinach really depends on which nutrients you’re looking to fill up on, and which of the greens you think tastes better. Kale is higher in omega-3 fatty acids than spinach. Plus, besides being a key ingredient in the number-one dip on the planet (don’t @ me), it’s loaded with vitamin C and folate. Kale Vs Spinach: Vitamins Vitamin A, is much pronounced in spinach than in kale. TBH, kale and spinach are pretty similar. Kale contains around twice the Vitamin C as Spinach, but Spinach provides more Vitamin K and Vitamin A. On the other hand, kale crushes spinach when it comes to vitamins K and C, plus it’s also lower in calories and richer in heart-healthy flavonoids. The firmer it is, the better. Kale and spinach are both super veggies loaded with nutrients, but which leafy green should rule when it comes to heart health? As delicious as kale is, it's rough, "so you'll want to message it with olive oil if you're eating it raw," Armul recommends. What I will point out, however, is if you’re going to dedicate a part of your day to eating the leafy stuff (that’s bound to get stuck between your teeth) you definitely want to make sure you're choosing the best option, amirite? In 1 cup of raw spinach there are 6.9 calories, with 1.1g of carbohydrates, 0.1g of fat, and 0.9g of protein. While kale has about 14 percent more protein than spinach, spinach is incrementally higher in fiber. Kale has higher levels of fiber, calcium, Vitamin C, and Vitamin K than spinach. Which one should I choose? Kale’s pungent, slightly bitter, peppery taste stands on its own very well — steamed, sauteed or baked into yummy kale chips. Oxalates in Kale vs. If you want to get down to the nitty gritty, though, kale has more vitamin C and A than spinach, and “spinach edges out kale for folate, vitamin K, and iron,” says Armul. For example, 100 grams of spinach contains 1.1 times more iron than the same amount of red … Curious what healthy foods celebs deem worthy of their diets? While kale offers more than twice the amount of vitamin C as … Kale vs. spinach: Both are nutrition superstars, but does one have a healthy edge? Fitness, health and wellness tips sent to you weekly. £4 per kilo – While fresh greens won’t break the bank, a kilo of organic kale chips weighs in closer to £65. “As a bonus, both contain omega-3 fatty acids. Your Brain. On the other hand, kale crushes spinach when it comes to vitamins K and C, plus it’s also lower in calories and richer in heart-healthy flavonoids. Add spinach to soups or chop it and mix into burgers and sauces. Kale. Among the two powerhouses, which is better though – kale or spinach? Spinach. Kale is higher in vitamin C while spinach contains more iron and vitamin E, but even though there are slight variations in the amount of nutrients each vegetable provides, the overall nutritional profile is similar for both. Nutrition Faceoff: Kale vs. Okay, so kale vs. spinach: Which is healthier? Both are incredibly rich in vitamin A and vitamin C and have numerous other vitamins and minerals. RELATED: 10 Creative Kale Recipes. Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens, says preventive cardiology​ dietitian Kate Patton, MEd, RD, CSSD, LD. Kale, on the other hand, is still high in this eye vitamin with 4 cups giving you 274% RDI. Adding these vegetables to your diet might be difficult when you have a … This leafy green is rich in vitamins A and C and is a good source of essential nutrients such as fiber, folate and calcium. The health benefits of both kale and spinach are impressive, and either one can bring you the nutritional content you may have come to expect from eating dark green vegetables like collard greens, Swiss chard, and broccoli greens. This super-versatile veggie, has been harvested since the 17th century and gained popularity during World War II “to combat malnourishment during food scarcities,” Women's Health previously reported. You may be able to find the same content in another format, or you may be able to find more information, at their web site. If you’re concerned about your heart health (as you should be), you might wonder if kale or spinach is the better green. The Showdown: Kale vs. In fact, kale and spinach are the most common ingredients used in salads. If you're just after a nutritional boost, Armul recommends throwing some spinach into pasta sauce, pizza, omelets, or lasagna since it won't drastically alter the taste. It’s the battle of the greens and the ultimate faceoff is spinach versus kale. But both are low in calories, versatile, and grow all-year-round. The nutritional value of both leafy greens goes a long way towards lowering the risk of many different cancers and boosting your immune system. Policy. “As a bonus, both contain omega-3 fatty acids. This content is imported from Instagram. They both also contain numerous other healthy components. Just 4 cups of spinach has a whopping amount of 482% of recommended dietary allowance. These flavonoids are packed with anti-inflammatory and anti-carcinogenic properties. We do not endorse non-Cleveland Clinic products or services. In fact, “just one cup of chopped kale contains 133 percent” of the recommended daily intake. Kale has the highest vitamin content of these three greens, with a cup serving providing 684 percent of the daily value, or DV, for vitamin K, 206 percent of vitamin A and 133 percent for vitamin C. Spinach contains the most folate, with 15 percent of the DV, compared to 5 percent for kale and 1 percent in watercress. Policy. Kale’s got double the calories, but has a far bigger vitamin footprint. Some green contenders that are vying for that top spot in your fridge: kale and spinach—two nutritional powerhouses that promise to keep you healthy. Compare Spinach Nutrition to Kale. Advertising on our site helps support our mission. CORONAVIRUS: UPDATED VISITOR RESTRICTIONS, INCREASED SAFETY MEASURES + COVID-19 TESTING. June 3, 2015. Kale vs. Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’. “Truly, you can’t go wrong with either choice,” she says. Both kale and spinach contain significant amounts of thiamin, riboflavin, niacin and vitamin b6. Is Falafel Healthy Or Am I Kidding Myself? Kale has developed a reputation for being one of the most healthy plant foods available, with … When it comes to spinach, there’s a variety of ways you can prepare (or drink!) When consumed on a regular basis, they help enhance your heart health and improve your immune system. it. However, you should note that cooking Broccoli, Spinach and Kale is believed to reduce the nutritional content of certain nutrients. Kale has more calcium than spinach (important when it comes to following a dairy free Paleo diet) Kale has four times the amount of vitamin C than spinach Kale has at least 30% more vitamin A than spinach Lastly, kale wins again with almost double the amount of vitamin K, a vital clotting factor for our blood This helps fight the inflammation at the root of heart disease and other chronic illnesses.”. It should be noted that both vegetables are still very low-cal choices. Kale. Broccoli contains more protein than both Spinach and Kale, and it also contains roughly twice as much fiber. Compared to kale, spinach is higher in folate, iron, and magnesium. When it comes to nutritional value, both kale and spinach have different strengths. Kale has more pantothenic acid, however, spinach contains more folate. Spinach – Dietitian’s Take. 6 Awesome Ingredients to Add to Your Smoothie, 3 Vitamins That Are Best for Boosting Your Immunity, Your Guide to Aging, Thinning Hair: 5 Simple Tips, 7 “Unsexy” Foods You Should Still Be Eating. All Rights Reserved. Spinach is also high in Lutein and Zeaxanthin, both of which improve eye health in particular. “Leafy greens are so good for you that you really can’t eat too many,” says Patton. Cleveland Clinic © 1995-2020. Spinach has nearly half as many calories per serving as kale, although it’s not likely that eating either of these will result in weight gain. You have successfully subscribed to our newsletter. A value in bold means that a 100-gram serving the food covers at least 10 percent of … A post shared by Tieghan Gerard (@halfbakedharvest). You may be able to find more information about this and similar content at piano.io, 50 Foods the World’s Healthiest Women Eat Daily, 15 Vegan Dressings You'll Drizzle On Everything, Spicy Chocolate-Dipped Clementines Recipes, This Ground Beef 'Hack' Is Going Viral On TikTok, ‘Jarcuterie’ Is Your Personal Charcuterie Board, What New Mom Katherine Schwarzenegger Eats, Mindy Kaling Loves Baking With Her Daughter, Aryelle Siclait is an assistant editor at Women's Health where she writes about relationship trends, sexual health, pop-culture news, food, and physical health for verticals across. “Truly, you can’t go wrong with either choice,” she says. Advertising on our site helps support our mission. In this context, kale and spinach are frequently mentioned. Spinach. Spinach, like kale, has many health benefits besides boosting your vitamin intake. Spinach leaves come from a flowering plant while kale comes from the cabbage family. Kale and spinach rank as two of the healthiest vegetables out there. Kale vs Spinach: Superfood Swap. Cost. "This will soften the leaves nicely and increase palatability," making it salad-ready. Spinach’s leaves are much more smoother and tender in … Cleveland Clinic is a non-profit academic medical center. Additionally, spinach is an excellent source of vitamin E and has a little more manganese than kale which further aids in the reduction of the risk of health problems related to oxidative stress. 42kcal vs 23kcal Cabbage are a good source of Riboflavin, Pantothenic Acid, Potassium, Magnesium, Phosphorus. From nutrients to health benefits, she helps unfold everything you need to know about this powerful duo and tips for working these leafy greens into your diet. Read about their differences and health benefits and find out which of the two is the winner of the kale vs. spinach … When it comes to leafy greens, such as spinach and kale, 1 cup raw is considered one serving. Find out now. The truth is that both spinach and kale are heart-healthy and are great choices. Spinach have significantly more Vitamins A, E, K than cabbage. 1.83x more food energy (kcal) per 100g? This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. While cruising through your local produce aisle, look for dark green leaves that are free of brown or wilted leaves. “In fact, they’re considered heart-healthy superfoods.”. While these two vegetables are both great choices, here are some highlights: Kale has more calories per 100 g serving than spinach. Still, kale's toughness makes it great for cooking (think chopped up for soup or baked into a frittata), unlike spinach which gets quite slimy when face-to-face with heat. The basic nutrition information for each is below. “Spinach is a quick cook versus kale, which needs more time to tenderize its tougher fibers,” Joe adds. Otherwise, eating it raw as part of a sandwich or salad is a good move, too. “As obvious as it sounds, enjoying the taste of something is the [best] indicator of eating more of it in the future,” Armul explains. You may be able to find the same content in another format, or you may be able to find more information, at their web site. “Think about adding collard greens, mustard greens, Swiss chard and turnip greens to salads and soups, or prepare them as a tasty side.”, Cleveland Clinic is a non-profit academic medical center. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Some opponents of Green Smoothies argue that oxalate-rich foods commonly used in Green Smoothies may cause kidney stones in susceptible individuals. Why is Kale better than Spinach? Health aficionados can’t get enough of kale and its signature dark green color, but where does it stack up against its opponent spinach? And it's not that surprising, after all, kale is packing an insane amount of vitamin A and vitamin C, Armul says. Having kale as part of your regular diet can help to protect your brain. TBH, kale and spinach are pretty similar. The following Kale vs Spinach comparison chart highlights the key differences in the nutrient content of these two green leafy vegetables in their raw, uncooked state. Don’t worry, you won’t be able to taste it. Spinach: The Bottom Line. And hey, if you're really adventurous, add some of the leafy veggies into your morning smoothie—just make sure you add enough nut butter and fruit to kill the, eh, green taste. Kale vs Spinach nutrition The reason kale and spinach are both considered superfoods is because both are packed with vitamins and minerals. But hey, if that's the way you like your spinach, go for it.