Which has more protein, Spinach, raw or Kale, raw?

Kale, raw has more protein at 2.92g per 100g, compared to 2.86g for Spinach, raw.

Which has more calories, Spinach, raw or Kale, raw?

Kale, raw has more calories at 35 kcal per 100g, compared to 23 kcal for Spinach, raw.

Is Spinach, raw healthier than Kale, raw?

Based on vitamin and mineral density, Spinach, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Spinach vs Kale

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Spinach, raw is higher in more vitamins & minerals

Calories (kcal)

Spinach 23

Kale 35

Protein (g)

Spinach 2.86

Kale 2.92

Carbs (g)

Spinach 3.63

Kale 4.42

Fat (g)

Spinach 0.390

Kale 1.49

Fiber (g)

Spinach 2.20

Kale 4.10

Quick answers

Which has more protein?

Kale, raw — 2.92g vs 2.86g per 100g.

Which has fewer calories?

Spinach, raw — 23 vs 35 kcal per 100g.

Which is more nutrient-dense?

Spinach, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Spinach	Kale	Diff
Energy
Energy	23 kcal	35 kcal	-34%
Macronutrients
Water	91.4 g	89.6 g	+2%
Protein	2.86 g	2.92 g	-2%
Total lipid (fat)	0.390 g	1.49 g	-74%
Carbohydrate, by difference	3.63 g	4.42 g	-18%
Fiber, total dietary	2.20 g	4.10 g	-46%
Fats & Fatty Acids
Fatty acids, total saturated	0.063 g	0.178 g	-65%
Fatty acids, total monounsaturated	0.010 g	0.104 g	-90%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	28.1 mg	93.4 mg	-70%
Thiamin (Vitamin B1)	0.078 mg	0.113 mg	-31%
Riboflavin (Vitamin B2)	0.189 mg	0.347 mg	-46%
Niacin (Vitamin B3)	0.724 mg	1.18 mg	-39%
Pantothenic acid (Vitamin B5)	0.065 mg	0.370 mg	-82%
Vitamin B-6 — Pyridoxine	0.195 mg	0.147 mg	+33%
Biotin (Vitamin B7)	194 ug	62.0 ug	+213%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	19.3 mg	0.500 mg	+3760%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	469 ug	241 ug	+95%
Carotene, beta	5626 ug	2873 ug	+96%
Carotene, alpha	0 ug	0 ug	=
Vitamin E (alpha-tocopherol)	2.03 mg	0.660 mg	+208%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Vitamin K2 — Menaquinone-4 (MK-4)	—	0 ug
Minerals
Calcium, Ca	99.0 mg	254 mg	-61%
Iron, Fe	2.71 mg	1.60 mg	+69%
Magnesium, Mg	79.0 mg	33.0 mg	+139%
Phosphorus, P	49.0 mg	55.0 mg	-11%
Potassium, K	558 mg	348 mg	+60%
Sodium, Na	79.0 mg	53.0 mg	+49%
Zinc, Zn	0.530 mg	0.390 mg	+36%
Copper, Cu	0.130 mg	0.053 mg	+145%
Manganese, Mn	0.897 mg	0.920 mg	-3%
Selenium, Se	1.00 ug	0.900 ug	+11%
Other Nutrients
Energy	97.0 kj	148 kj	-34%
Ash	1.72 g	1.54 g	+12%
Total Sugars	0.420 g	0.990 g	-58%
Sucrose	0.070 g	0.180 g	-61%
Glucose	0.110 g	0.400 g	-73%
Fructose	0.150 g	0.410 g	-63%
Lactose	0 g	0 g	=
Maltose	0 g	0 g	=
Galactose	0.100 g	0 g
Folic acid (Vitamin B9 — synthetic)	194 ug	62.0 ug	+213%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	194 ug	62.0 ug	+213%
Betaine	103 mg	0.300 mg	+34100%
Vitamin B-12, added	0 ug	0 ug	=
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	0 ug	27.0 ug	-100%
Vitamin A, IU	9377 IU	4812 IU	+95%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	12198 ug	6261 ug	+95%
Vitamin E, added	0 mg	0 mg	=
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0 mg	0 mg	=
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.180 mg	0.140 mg	+29%
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0 mg	0 mg	=
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	483 ug	390 ug	+24%
Vitamin K (Dihydrophylloquinone — K1 reduced form)	—	0 ug
SFA 4:0 (Butyric acid)	0 g	0 g	=
SFA 6:0 (Caproic acid)	0 g	0 g	=
SFA 8:0 (Caprylic acid)	0 g	0 g	=
SFA 10:0 (Capric acid)	0 g	0 g	=
SFA 12:0 (Lauric acid)	0 g	0.006 g	-100%
SFA 14:0 (Myristic acid)	0.010 g	0.006 g	+67%
SFA 16:0 (Palmitic acid)	0.049 g	0.158 g	-69%
SFA 18:0 (Stearic acid)	0.004 g	0.006 g	-33%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.005 g	0 g
MUFA 18:1 (Omega-9, Oleic acid family)	0.005 g	0.104 g	-95%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0 g	0 g	=
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
Fatty acids, total polyunsaturated	0.165 g	0.673 g	-75%
PUFA 18:2 (Omega-6, Linoleic acid)	0.026 g	0.291 g	-91%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.138 g	0.378 g	-63%
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:4 (Omega-6, Arachidonic acid family)	0 g	0.003 g	-100%
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0 g	0 g	=
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	0 g	=
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	0 g	=
Phytosterols	9.00 mg	—
Tryptophan (EAA)	0.039 g	0.035 g	+11%
Threonine (EAA)	0.122 g	0.131 g	-7%
Isoleucine (EAA, BCAA)	0.147 g	0.175 g	-16%
Leucine (EAA, BCAA)	0.223 g	0.205 g	+9%
Lysine (EAA)	0.174 g	0.175 g	-1%
Methionine (EAA)	0.053 g	0.029 g	+83%
Cystine (conditionally essential)	0.035 g	0.038 g	-8%
Phenylalanine (EAA)	0.129 g	0.150 g	-14%
Tyrosine (conditionally essential)	0.108 g	0.103 g	+5%
Valine (EAA, BCAA)	0.161 g	0.159 g	+1%
Arginine (conditionally essential)	0.162 g	0.163 g	-1%
Histidine (EAA)	0.064 g	0.172 g	-63%
Alanine	0.142 g	0.147 g	-3%
Aspartic acid	0.240 g	0.262 g	-8%
Glutamic acid	0.343 g	0.331 g	+4%
Glycine (conditionally essential)	0.134 g	0.141 g	-5%
Proline (conditionally essential)	0.112 g	0.174 g	-36%
Serine	0.104 g	0.123 g	-15%
Alcohol, ethyl	0 g	0 g	=
Caffeine	0 mg	0 mg	=
Theobromine	0 mg	0 mg	=

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Spinach, raw nutrition facts Kale, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Choline, total +3760% in Spinach, raw Biotin (Vitamin B7) +213% in Spinach, raw Vitamin E (alpha-tocopherol) +208% in Spinach, raw Copper, Cu +145% in Spinach, raw

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