Spinach vs Kale Nutrients and Which is Better for You

The Unconventional Guide to Spinach Vs Kale

By: Robert Eilers | NightOwl.FIT Community | September 18th 2017

The Health Benefits of Spinach vs Kale

The health food craze is upon us. It seems every week there is some new trend popping up that people are trying to use to justify some level of new healthy eating. Some of these trends are definitely worth your time. While others may be a little more than pseudoscience.

One trend that popped up a few years ago was kale. Kale has been described as the “king of greens” and kale is loaded with all sorts of beneficial compounds… some of which have powerful medicinal properties. But how doe it stack up with spinach, the long known and beneficial green. This week I want to cover spinach vs kale nutrients and which is better for you.

Spinach vs Kale Nutrients

More and more lately you find that spinach and kale are quickly becoming the staple of many salads, slowly replacing iceberg and romaine. It is important to note that as a base any form of green is healthy and beneficial in its own way, even the often demonized iceberg lettuce. That said Kale and Spinach certainly post much higher numbers when it comes to the nutritional bench press. But in order to compare spinach vs kale, we have to dive deeper into its bag and check out its inner nutritional secrets.

Kale Macronutrient Profile

Kale Micronutrient Profile

.6 grams Fiber 2%
.2 mg Iron 3%
24 mg Calcium 2%
1598 IU Vitamin A 53%
19.2 mg Vitamin C 21%
0 mg Vitamin B12 0%
22.6 ug Folate 6%
.2 mg Vitamin E 2%
112.7 ug Vitamin K 94%

Kale Mineral Profile

In the spinach vs kale nutrient breakdown Kale is also okay source of vital minerals. Kale contains less then 10% of your daily requirements of calcium, iron, magnesium, manganese, phosphorous, and potassium, as well as zinc. It contains 27% of your daily requirement of copper.

Spinach Macronutrient Profile

Spinach Micronutrient Profile

.7 grams Fiber 2%
.8 mg Iron 10%
29.7 mg Calcium 3%
2813 IU Vitamin A 94%
8.4 mg Vitamin C 9%
0 mg Vitamin B12 0%
58.2 ug Folate 15%
.6 mg Vitamin E 4%
144.9 ug Vitamin K 121%

Spinach Mineral Profile

In the spinach vs kale nutrient breakdown Spinach is also okay source of vital minerals. Spinach contains less then 10% of your daily requirements of calcium, copper, iron, magnesium, phosphorous, and potassium, sodium,  as well as zinc. It contains 12% of your daily requirement of manganese.

Spinach vs Kale Nutrients Compared

Next, when compared side by side spinach vs kale nutrients match up almost identically with a few key increases in certain required vitamins and minerals. Both of these healthy greens should play an important role in your healthy eating habits and should be included weekly in your nutrition.

Spinach vs Kale Iron Micronutrient Profile

Kale .2 mg Iron 3%
Spinach .8 mg Iron 10%

Spinach vs Kale Vitamin A Micronutrient Profile

Kale 1598 IU Vitamin A 53%
Spinach 2813 IU Vitamin A 94%

Spinach vs Kale Vitamin C Micronutrient Profile

Kale 19.2 mg Vitamin C 21%
Spinach 8.4 mg Vitamin C 9%

Spinach vs Kale Folate Micronutrient Profile

Kale 22.6 ug Folate 6%
Spinach 58.2 ug Folate 15%

Spinach vs Kale Vitamin K Micronutrient Profile

Kale 112.7 ug Vitamin K 94%
Spinach 112.7 ug Vitamin K 121%

Spinach vs Kale Nutrients : Which Is Better For You

Finally, in reality, both spinach and kale provide an excellent source of Vitamin A, as well as Vitamin K. If you wish to compare the two spinach, contains slightly more Vitamin A, as well as Vitamin K. However Kale, contains slightly more Vitamin C. The truth, eat both. They are both amazing for you and should be included in your diet.

Spinach vs Kale Nutrients : Taste

The difference as many people report is the taste.  Depending on the type of kale you purchase it can tend to have a slightly more bitter taste than spinach. I personally always eat my kale warm, and my spinach cold and raw.

You can make kale taste slightly better though. Heat tenderizes the kale’s tough fiber and reduces bitterness, and when sautéed with flavorful ingredients, the kale takes on the delicious flavors.

With kale, you can also use a knife to remove the crunchy stalks if you choose and use only the leaves, or purchase baby kale which has a less bitter, crunchy profile.

Spinach vs Kale Nutrients : End the Debate

As stated before kale and spinach are both healthy additions to any diet. The simplest way to ensure you are getting a complete micronutrient profile for your diet is to consume 1 cup of both kale and 1 cup of spinach daily. That said one of the horrible stigmas of a healthy diet is that you have to eat salads all the time. Some people just aren’t into salads. Total understandable.

Simply add a cup of chopped kale to your frittatas, include a cup of chopped spinach in your chilis, the possibilities are endless. You do not have to eat salads to be healthy.

Personally, I find salads are just easier as a side to my meals, or as a full nutritional bomb on its own.

Resources for Healthy Living

Keto Diet

If our want a great resource to get you started on the Keto diet check out the book by Mark Sisson the Keto Reset Diet.

Primal Diet

To help get you started with healthy eating I have also created a 30-day primal diet plan to get you started on the path of healthy eating. It is available in the NightOwl store. 

Nutritional information courtesy of Cronometer.

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Spinach vs Kale Nutrients and Which is Better for You
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Spinach vs Kale Nutrients and Which is Better for You
Description
Spinach vs Kale, both “nutritional powerhouses”, are packed with nutrients because they're leafy greens. Discover why you should be consuming more dark leafy greens.
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NightOwl.FIT
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By | 2017-10-14T12:16:08+00:00 October 9th, 2017|Health, Nutrition Tips|0 Comments

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