Kale, raw vs Spinach, raw
Original comparison by NutriVerdict
Bottom line: Spinach, raw is the more nutrient-dense of the two, scoring 100 of 100 to 99 for Kale, raw.
Spinach edges out kale on nutrient density, 100 of 100 versus 99, though both sit near the top of the vegetable category. Kale has almost double the fiber of spinach per 100 g (4.1 g vs 2.2 g) and more calories (35 vs 23), while spinach carries more sodium (79 mg vs 53 mg). Protein is nearly the same for both (2.92 g vs 2.86 g).
Choose kale when you want more fiber and a heartier texture for salads or a saute. Choose spinach when you want fewer calories and a milder taste that wilts easily into cooked dishes. Both scores are so close that either is a solid pick, and the sodium gap matters mainly if you watch intake closely.
Head to head, per 100 g
| Metric | Kale, raw | Spinach, raw |
|---|---|---|
| Nutrient Density Score | 99 | 100 |
| Calories | 35 kcal | 23 kcal |
| Protein | 2.9 g | 2.9 g |
| Carbohydrate | 4.4 g | 3.6 g |
| Dietary fiber | 4.1 g | 2.2 g |
| Sugars | 1 g | 0.4 g |
| Total fat | 1.5 g | 0.4 g |
| Saturated fat | 0.2 g | 0.1 g |
| Sodium | 53 mg | 79 mg |
| Potassium | 348 mg | 558 mg |
| Calcium | 254 mg | 99 mg |
| Iron | 1.6 mg | 2.7 mg |
| Magnesium | 33 mg | 79 mg |
| Vitamin C | 93 mg | 28 mg |
| Vitamin A | 241 ug | 469 ug |
| Vitamin E | 0.7 mg | 2 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Spinach, raw healthier than Kale, raw?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Spinach, raw scores higher, 100 of 100 to 99. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Kale, raw or Spinach, raw?
Kale, raw has more protein, 2.9 g per 100 g to 2.9 g.
Which has fewer calories?
Spinach, raw is lower in calories, 23 kcal per 100 g to 35 kcal.
Which has more fiber?
Kale, raw has more dietary fiber, 4.1 g per 100 g to 2.2 g.