Spinach vs Kale
Nutrition comparison per 100 g serving
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Spinach wins in 16 out of 29 nutrient categories
Spinach: 16
vs
Kale: 10
(3 ties)
Overview
Vitamins
| Vitamin | Spinach | Kale | Winner |
|---|---|---|---|
| Choline, total | 19.3 MG | 0.5 MG | |
| Folate, total | 194 UG | 62 UG | |
| Niacin | 0.7 MG | 1.2 MG | |
| Pantothenic acid | 0.1 MG | 0.4 MG | |
| Riboflavin | 0.2 MG | 0.3 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 469 UG | 241 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 28.1 MG | 93.4 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 2.0 MG | 0.7 MG | |
| Vitamin K (phylloquinone) | 482.9 UG | 389.6 UG |
Minerals
| Mineral | Spinach | Kale | Winner |
|---|---|---|---|
| Calcium, Ca | 99 MG | 254 MG | |
| Copper, Cu | 0.1 MG | 0.1 MG | |
| Iron, Fe | 2.7 MG | 1.6 MG | |
| Magnesium, Mg | 79 MG | 33 MG | |
| Manganese, Mn | 0.9 MG | 0.9 MG | |
| Phosphorus, P | 49 MG | 55 MG | |
| Potassium, K | 558 MG | 348 MG | |
| Selenium, Se | 1 UG | 0.9 UG | |
| Sodium, Na | 79 MG | 53 MG | |
| Zinc, Zn | 0.5 MG | 0.4 MG |