Kale vs Spinach
Side-by-side calorie and nutrition comparison per 100g — USDA Foundation Foods data
VS
Spinach has 8 fewer kcal (23% less)
Nutrient Comparison
Per 100g · Green = winner for that nutrient
| Nutrient | Kale | Spinach | Better |
|---|---|---|---|
| Calories | 35kcal | 27kcal | Spinach ✓ |
| Protein | 2.92g | 2.85g | Kale ✓ |
| Carbohydrates | 4.42g | 2.41g | Spinach ✓ |
| Total Fat | 1.49g | 0.62g | Spinach ✓ |
| Fiber | 4.1g | 1.56g | Kale ✓ |
| Sodium | 53mg | 111mg | Kale ✓ |
| Potassium | 348mg | 582mg | Spinach ✓ |
| Vitamin C | 93.4mg | 26.5mg | Kale ✓ |
| Calcium | 254mg | 68.4mg | Kale ✓ |
| Iron | 1.6mg | 1.26mg | Kale ✓ |
Verdict
For Weight Loss
Spinach is the better choice with 27 kcal vs 35 kcal per 100g.
For Muscle Building
Kale provides more protein (2.92g vs 2.85g per 100g).
For Fiber & Gut Health
Kale has more fiber (4.1g vs 1.56g per 100g).
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