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Plate
Kale, raw
Kale, raw4
VS
Spinach, raw Leader
Spinach, raw6

Spinach, raw leads 6–4 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Spinach, raw 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, raw 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
    100 kcal
    100 kcal
  • Proteinmore is better
    8.34 g
    12.43 gWIN
  • Carbohydrate
    12.63 g
    15.78 g
  • Fibermore is better
    WIN11.71 g
    9.57 g
  • Total sugarsless is better
    2.83 g
    1.83 gWIN
  • Total fat
    4.26 g
    1.7 g
  • Saturated fatless is better
    0.51 g
    0.27 gWIN
  • Sodiumless is better
    WIN151.43 mg
    343.48 mg
  • Potassiummore is better
    994.29 mg
    2426.09 mgWIN
  • Calciummore is better
    WIN725.71 mg
    430.43 mg
  • Ironmore is better
    4.57 mg
    11.78 mgWIN
  • Magnesiummore is better
    94.29 mg
    343.48 mgWIN
  • Vitamin Cmore is better
    WIN266.86 mg
    122.17 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, raw · Foodatron