Battle of the Superfoods: Spinach vs. Kale

Spinach vs. KaleRemember when mom used to tell you to eat your spinach so you'd grow up big and strong like Popeye? She was completely right. A serving of spinach packs 15% of the iron you need for the day, along with 20% of magnesium and 16% of potassium. But mom may have not heard about kale.

Kale is another superfood that has grown in popularity over the last few years — found in everything from salads to green smoothies to chips (as a healthy alternative to potato chips). The "K" in vitamin K must stand for kale — as this superfood makes up more than 800% of the vitamin K you need for the day. Kale also provides 200% of the vitamin A and C you need for the day in a single serving.

So which is better: spinach or kale? Kale wins over spinach in providing more nutrients for most of these categories. However, spinach is the winner for iron, magnesium and potassium.
 

Kale
100 grams, raw
(about 1 2/3 cups)

Spinach
100 grams, raw
(about 3 cups)

Calories (kcal)

49

23

Protein (50 g DV)

8% DV

5% DV

Calcium (1,000 mg DV)

15% DV

10% DV

Iron (18 mg DV)
 8% DV

15% DV

Magnesium (400 mg DV)

 12% DV 20% DV

Potassium (3,500 mg DV)

 14% DV 16% DV

Vitamin C (60 mg DV)

 200% DV 47% DV

Vitamin A (5,000 IU DV)

 200% 188%

Vitamin K (80 mcg DV)

 880% 600%

Daily Value (DV) based on a daily intake of 2,000 calories for adults, ages 19 to 50. DV for men and women vary slightly.

You can't go wrong whether you choose spinach or kale. And you could even benefit from using both superfoods in salads and other recipes. Learn more about superfoods or check out our recipes featuring spinach and kale.

For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about nutrition, read the Nutrition News archive.

References: National Nutrient Database for Standard Reference and the U.S. Food and Drug Administration.