Which is healthier kale or spinach

Nutrient-Rich Powerhouse

Both kale and spinach are nutrient-dense, offering high levels of vitamins and minerals per calorie. 


Kale excels in its vitamin content, particularly vitamin K, providing over 1000% of the daily value per 100 grams, which is significantly higher than spinach. 


When it comes to minerals, kale is higher in calcium, which is beneficial for bone health. On the other hand, spinach is superior in iron content.


 Both greens are high in antioxidants, which help fight oxidative stress and inflammation. However, kale has higher levels of certain antioxidants.


A notable difference between the two is the oxalate content. Spinach contains higher levels of oxalates, which can bind to calcium and form kidney stones.

Calories and Fiber: 

Both kale and spinach are low in calories and high in fiber, supporting weight management and promoting digestive health. 


Spinach has a slight edge over kale in terms of protein content, which is beneficial for muscle repair and growth.