🥬 Spinach vs 🥬 Kale
Side-by-side nutrition comparison per 100g. On codnexy.xyz.
Nutrition Per 100g
Compare Spinach and Kale across key nutritional metrics. Higher values are highlighted in teal.
| Nutrient | 🥬 Spinach | 🥬 Kale |
|---|---|---|
| Calories | 23 kcal | 49 kcal |
| Protein | 2.9 g | 4.3 g |
| Fat | 0.4 g | 0.9 g |
| Carbs | 3.6 g | 8.8 g |
| Fiber | 2.2 g | 3.6 g |
Key Differences
Spinach: Excellent source of vitamin K, vitamin A (as beta-carotene), iron, and magnesium. Also contains lutein and zeaxanthin for eye health.
Kale: One of the most nutrient-dense foods. Extremely high in vitamin K, vitamin A, vitamin C, and contains compounds like quercetin and kaempferol.