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Plate
Kale, raw
Kale, raw4
VS
Spinach, cooked Leader
Spinach, cooked6

Spinach, cooked leads 6–4 · 10 categories decided

Kale, raw: 100 g · Spinach, cooked: 100 g.

The verdict

Spinach, cooked comes out ahead, winning 6 of 10 nutrient match-ups.

Pick Kale, raw for more fiber, less sodium, more calcium and more vitamin C.

Pick Spinach, cooked for more protein, less sugar, less saturated fat, more potassium, more iron and more magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    35 kcal
    23 kcal
  • Proteinmore is better
    2.92 g
    2.97 gWIN
  • Carbohydrate
    4.42 g
    3.75 g
  • Fibermore is better
    WIN4.1 g
    2.4 g
  • Total sugarsless is better
    0.99 g
    0.43 gWIN
  • Total fat
    1.49 g
    0.26 g
  • Saturated fatless is better
    0.18 g
    0.04 gWIN
  • Sodiumless is better
    WIN53 mg
    70 mg
  • Potassiummore is better
    348 mg
    466 mgWIN
  • Calciummore is better
    WIN254 mg
    136 mg
  • Ironmore is better
    1.6 mg
    3.57 mgWIN
  • Magnesiummore is better
    33 mg
    87 mgWIN
  • Vitamin Cmore is better
    WIN93.4 mg
    9.8 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Kale, raw vs Spinach, cooked · Foodatron