ORGANIC KALE vs SPINACH
Nutrition comparison per 100 g serving
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ORGANIC KALE wins in 10 out of 21 nutrient categories
ORGANIC KALE: 10
vs
SPINACH: 8
(3 ties)
Overview
| Nutrient | ORGANIC KALE | SPINACH | Winner |
|---|---|---|---|
| Calories | 53 cal | 24 cal | |
| Protein | 3.5 g | 2.4 g | |
| Carbs | 9.7 g | 3.5 g | |
| Fat | 0.9 g | 0 g | |
| Fiber | 1.8 g | 2.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | ORGANIC KALE | SPINACH | Winner |
|---|---|---|---|
| Folate, total | 28 UG | 188 UG | |
| Niacin | 1.1 MG | 0 MG | |
| Riboflavin | 0.1 MG | 0 MG | |
| Thiamin | 0 MG | 0 MG | Tie |
| Vitamin B-6 | 0.3 MG | 0 MG | |
| Vitamin C, total ascorbic acid | 122.1 MG | 28.2 MG | |
| Vitamin K (phylloquinone) | 828.3 UG | 480 UG |
Minerals
| Mineral | ORGANIC KALE | SPINACH | Winner |
|---|---|---|---|
| Calcium, Ca | 133 MG | 94 MG | |
| Copper, Cu | 0.3 MG | 0 MG | |
| Iron, Fe | 1.6 MG | 3.2 MG | |
| Magnesium, Mg | 35 MG | 0 MG | |
| Manganese, Mn | 1 MG | 1 MG | Tie |
| Phosphorus, P | 53 MG | 0 MG | |
| Potassium, K | 447 MG | 553 MG | |
| Sodium, Na | 44 MG | 76 MG |