KALE vs FRESH SPINACH
Nutrition comparison per 100 g serving
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FRESH SPINACH wins in 9 out of 13 nutrient categories
KALE: 3
vs
FRESH SPINACH: 9
(1 ties)
Overview
| Nutrient | KALE | FRESH SPINACH | Winner |
|---|---|---|---|
| Calories | 35 cal | 24 cal | |
| Protein | 3.5 g | 2.4 g | |
| Carbs | 5.6 g | 3.5 g | |
| Fat | 0.7 g | 0 g | |
| Fiber | 2.1 g | 2.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | KALE | FRESH SPINACH | Winner |
|---|---|---|---|
| Folate, total | 0 UG | 194 UG | |
| Vitamin C, total ascorbic acid | 0 MG | 28.2 MG | |
| Vitamin K (phylloquinone) | 0 UG | 482.4 UG |
Minerals
| Mineral | KALE | FRESH SPINACH | Winner |
|---|---|---|---|
| Calcium, Ca | 113 MG | 99 MG | |
| Iron, Fe | 2.3 MG | 2.4 MG | |
| Potassium, K | 480 MG | 558 MG | |
| Sodium, Na | 95 MG | 76 MG |