Published: November 21, 2022

Updated: May 17, 2023

The list of health benefits of kale and spinach is seemingly endless. They really are superfoods! Both are featured in many healthy recipes. You can eat kale and spinach in salads, with pasta, as side dishes, in sandwiches, in smoothies, and more!  If you’ve ever wondered which one is actually more healthy for you, keep reading! 

Health Benefits

Dark leafy greens are an important part of a healthy diet. There are many different types out there, but kale and spinach are probably the most popular. Leafy green vegetables are an important source of iron, magnesium and vegan protein.¹ They’re packed with vitamins and nutrients that have a ton of health benefits, including protecting against cancer and heart disease.² Spinach and kale differ noticeably in their flavor and texture, but also have some subtle nutritional differences.

Comparing one cup of raw spinach and one cup of raw kale, there are a lot of similarities in their nutrition profiles. Both are very low in calories and carbohydrates. They are almost equal in fiber and protein content. Both are excellent sources of vitamins and minerals, and vary slightly in the levels of each.¹

Spinach Nutritional Information

Is Spinach good for you?

Spinach is higher in certain minerals than kale – iron, magnesium, potassium, zinc, and folate. Spinach is also higher in vitamins A, E, and K.¹ These are all essential! You need iron so your blood cells can carry oxygen throughout your body. Potassium is important for muscle function and keeping blood pressure levels stable and healthy. Folate is an especially important nutrient for pregnant women. One drawback to eating spinach is that it is one of the vegetables that is most commonly found to be contaminated with E. coli bacteria.³ If you think the spinach you bought might be contaminated, throw it out!

Is Spinach better for you raw or cooked?

The green leaves are rich in nutrients raw or cooked. They may lose a little vitamin and mineral content when cooked. Spinach contains oxalates which block iron absorption, but high temperatures break down the oxalates.⁴

Spinach is cooked any way – roasted, sauteed or broiled because of its high water content. Some dishes may require pressing and draining this out before preparing them.

Is Spinach really a Superfood?

Spinach has stayed at the top of the ranking for its nutrient content. Eating spinach daily can lower the likelihood of cardiovascular disease, diabetes, and cancer, which cause the largest chronic illness in the United States.²

Kale Nutritional Information

Kale beats out spinach in levels of heart-healthy flavonoids, calcium, and vitamin C.¹ The flavonoids in kale help reduce inflammation and protect against cancer.⁵ Kale’s high calcium content helps prevent osteoporosis.⁶ Vitamin C is important for keeping your immune system strong.⁷ So switch things up and instead of drinking a glass of orange juice, try a kale smoothie!

Obsessed with kale chips? Is it good to eat kale everyday?

Studies show that eating kale daily can help reduce cholesterol. A compound in kale binds with bile acids which contain cholesterol, and help the body excrete it.⁸

Kale contains two phytonutrients, lutein and zeaxanthin, supporting eye health. Consumption of this nutritional supplement reduces age-induced macular deformities as well as cataracts.⁹

Why raw kale is a superfood?

Kale contains high levels of vitamins, dietary fiber, potassium, and beta-carotenoids. It contains dozens of nutrients and vitamins to aid in the prevention and treatment of diabetes and a range of other conditions. Kale is loaded with vital micronutrient nutrients and antioxidants and is considered as a leaf green with many health advantages.¹

Kale has 4x more vitamin A and 2x less selenium in comparison to spinach as well as vitamin E and beta carotene. These are vital in the maintenance of good immune function.

If you’re not too concerned with the small differences in nutritional content between these two vegetables, you’ll probably want to focus more on taste. You’ll get nearly equal quantities of nutrients from each, and you’ll definitely eat more of whichever one you prefer the taste of. Spinach is generally considered easier to cook and eat. It has a more mild flavor and cooks quickly. Kale has a stronger and more bitter taste. It is a better choice if you like your salad to have more crunch, but it also takes more time and effort to cook before it is chewable.

Kale vs. Spinach: The Great Green Debate

We compared spinach with kale in an equal amount of proportion. Both green leafy vegetables provide good health benefits, are full of vitamin C and can make an excellent salad or side dish. Cruciferous vegetables, like kale, spinach, bok choy and chard, are known for being high in fiber, low in calories and packed with vitamins and minerals that may reduce inflammation and reduce the risk for developing cancer.²

And the Winner Is…

Whether you choose kale or spinach, you can’t go wrong. Which one you choose should depend on your own nutritional goals and which flavors you prefer. You’ll get lots of vitamins from both, so pick the one you actually want to eat more!

We have plenty of recipes using kale and spinach – give them a try!

Want recipes that are tailored to your goals? Take charge of your health and longevity with Kyla’s Longevity program! Our expert team, including a registered dietitian, provides comprehensive support on your journey to living a long, healthy life. Discover your personalized nutrition and wellness plan tailor-made for you today!

References

1. U.S. Department of Agriculture. FoodData central. Usda.gov. Accessed May 17, 2023. https://fdc.nal.usda.gov/
2. U.S. Department of Agriculture. FoodData central. Usda.gov. Accessed May 17, 2023. https://fdc.nal.usda.gov/
3. CDC. Lettuce, other leafy greens, and food safety. Centers for Disease Control and Prevention. Published April 26, 2023. Accessed May 17, 2023. https://www.cdc.gov/foodsafety/communication/leafy-greens.html
4. Chai W, Liebman M. Effect of different cooking methods on vegetable oxalate content. J Agric Food Chem. 2005;53(8):3027-3030. doi:10.1021/jf048128d
5. Ortega-Hernández E, Antunes-Ricardo M, Jacobo-Velázquez DA. Improving the Health-Benefits of Kales (Brassica oleracea L. var. acephala DC) through the Application of Controlled Abiotic Stresses: A Review. Plants. 2021;10(12):2629. doi:10.3390/plants10122629
6. Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosis. Ther Clin Risk Manag. 2008;4(4):827-836. doi:10.2147/tcrm.s3552
7. 
   Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11). doi:10.3390/nu9111211
8. Yang IF, Jayaprakasha GK, Patil BS. In vitro bile acid binding capacities of Red Leaf lettuce and cruciferous vegetables. J Agric Food Chem. 2017;65(36):8054-8062. doi:10.1021/acs.jafc.7b02540
9. Wu J, Cho E, Willett WC, Sastry SM, Schaumberg DA. Intakes of lutein, zeaxanthin, and other carotenoids and age-related macular degeneration during 2 decades of prospective follow-up. JAMA Ophthalmol. 2015;133(12):1415-1424. doi:10.1001/jamaophthalmol.2015.3590