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Why is Kale better than Spinach? Leafy Greens Leafy greens, such as spinach, kale, swiss chard, collard and beet greens contain between 2.5–6.4 mg of iron per cooked cup, or 14–36% of the RDI. Take a peek inside Alicia Silverstone's fridge: Armul even suggests sautéing spinach with olive oil, lemon juice, and any spice you like if cooked spinach is your jam. If you’re concerned about your heart health (as you should be), you might wonder if kale or spinach is the better green. Add spinach to soups or chop it and mix into burgers and sauces. Spinach. We do not endorse non-Cleveland Clinic products or services. Kale has the highest vitamin content of these three greens, with a cup serving providing 684 percent of the daily value, or DV, for vitamin K, 206 percent of vitamin A and 133 percent for vitamin C. Spinach contains the most folate, with 15 percent of the DV, compared to 5 percent for kale and 1 percent in watercress. Policy. Cleveland Clinic is a non-profit academic medical center. Kale contains around twice the Vitamin C as Spinach, but Spinach provides more Vitamin K and Vitamin A. And hey, if you're really adventurous, add some of the leafy veggies into your morning smoothie—just make sure you add enough nut butter and fruit to kill the, eh, green taste. Find out now. Adding these vegetables to your diet might be difficult when you have a … Don’t forget that kale delivers the goods when it comes to vitamin C. In fact, USDA data shows that kale packs 4 times the antioxidant punch compared to spinach. This leafy green is rich in vitamins A and C and is a good source of essential nutrients such as fiber, folate and calcium. June 3, 2015. Having kale as part of your regular diet can help to protect your brain. Read about their differences and health benefits and find out which of the two is the winner of the kale vs. spinach … This super-versatile veggie, has been harvested since the 17th century and gained popularity during World War II “to combat malnourishment during food scarcities,” Women's Health previously reported. Kale’s pungent, slightly bitter, peppery taste stands on its own very well — steamed, sauteed or baked into yummy kale chips. A value in bold means that a 100-gram serving the food covers at least 10 percent of … Kale vs Spinach nutrition The reason kale and spinach are both considered superfoods is because both are packed with vitamins and minerals. Kale has more pantothenic acid, however, spinach contains more folate. “As a bonus, both contain omega-3 fatty acids. But hey, if that's the way you like your spinach, go for it. Additionally, spinach is an excellent source of vitamin E and has a little more manganese than kale which further aids in the reduction of the risk of health problems related to oxidative stress. And in case that wasn’t enough, kale is also “a good source of calcium, fiber and folate," AND it’s super low in sugar and calories. These flavonoids are packed with anti-inflammatory and anti-carcinogenic properties. In this context, kale and spinach are frequently mentioned. Kale and spinach are highly nutritious and and associated with several benefits. Okay, so kale vs. spinach: Which is healthier? Don’t worry, you won’t be able to taste it. What’s The Difference Between Ghee and Butter? On the other hand, kale crushes spinach when it comes to vitamins K and C, plus it’s also lower in calories and richer in heart-healthy flavonoids. While these two vegetables are both great choices, here are some highlights: Kale has more calories per 100 g serving than spinach. The truth is that both spinach and kale are heart-healthy and are great choices. While kale has about 14 percent more protein than spinach, spinach is incrementally higher in fiber. While cruising through your local produce aisle, look for dark green leaves that are free of brown or wilted leaves. The health benefits of both kale and spinach are impressive, and either one can bring you the nutritional content you may have come to expect from eating dark green vegetables like collard greens, Swiss chard, and broccoli greens. Kale’s got double the calories, but has a far bigger vitamin footprint. Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’. TBH, kale and spinach are pretty similar. Don’t forget to remove the tough middle part so you don’t get a bitter taste in your mouth after chewing on it. Otherwise, eating it raw as part of a sandwich or salad is a good move, too. Compare Spinach Nutrition to Kale. If you find kale’s taste a bit strong, look for blends of kale with other greens or try milder baby kale. In 1 cup of raw spinach there are 6.9 calories, with 1.1g of carbohydrates, 0.1g of fat, and 0.9g of protein. Curious what healthy foods celebs deem worthy of their diets? When consumed on a regular basis, they help enhance your heart health and improve your immune system. RELATED: 10 Creative Kale Recipes. Some green contenders that are vying for that top spot in your fridge: kale and spinach—two nutritional powerhouses that promise to keep you healthy. Spinach is not only great for your heart, but it helps boosts eye health, helps reduce blood pressure levels and it helps prevent cancer. When it comes to nutritional value, both kale and spinach have different strengths. Kale, on the other hand, is still high in this eye vitamin with 4 cups giving you 274% RDI. What I will point out, however, is if you’re going to dedicate a part of your day to eating the leafy stuff (that’s bound to get stuck between your teeth) you definitely want to make sure you're choosing the best option, amirite? Spinach’s leaves are much more smoother and tender in … Kale. This helps fight the inflammation at the root of heart disease and other chronic illnesses.”. Look, I won’t pretend that you're not already aware that greens are healthy. Both are incredibly rich in vitamin A and vitamin C and have numerous other vitamins and minerals. Spinach: The Bottom Line. You may be able to find the same content in another format, or you may be able to find more information, at their web site. “Truly, you can’t go wrong with either choice,” she says. The nutritional value of both leafy greens goes a long way towards lowering the risk of many different cancers and boosting your immune system. Still, kale's toughness makes it great for cooking (think chopped up for soup or baked into a frittata), unlike spinach which gets quite slimy when face-to-face with heat. Which one should I choose? Vegetable Oil: What's The Difference? Some opponents of Green Smoothies argue that oxalate-rich foods commonly used in Green Smoothies may cause kidney stones in susceptible individuals. However, while raw spinach is indeed a rich source of oxalates, kale – contrary to popular belief – has in fact been reported to be low in oxalates. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. For example, 100 grams of spinach contains 1.1 times more iron than the same amount of red … Spinach is also high in Lutein and Zeaxanthin, both of which improve eye health in particular. Spinach have significantly more Vitamins A, E, K than cabbage. Why trust us? In fact, kale and spinach are the most common ingredients used in salads. However, you should note that cooking Broccoli, Spinach and Kale is believed to reduce the nutritional content of certain nutrients. 42kcal vs 23kcal Fitness, health and wellness tips sent to you weekly. Regardless of nutritional value, if you’re not vibing with the slightly bitter taste of kale, there’s a slim chance you’ll routinely pick it over a veggie such as spinach that you do like. When it comes down to the final answer in the battle of kale vs. spinach, it’s definitely not black and white: Which leafy green you choose depends on several factors, including what your own individual needs are at … Both kale and spinach contain significant amounts of thiamin, riboflavin, niacin and vitamin b6. Cabbage have significantly more Vitamins C than spinach. Spinach – Dietitian’s Take. Do Face Mask Brackets Work — And Are They Safe. Spinach. Cleveland Clinic © 1995-2020. Today, those same nutrients are filling salad bowls, being cooked into chips, and even getting baked into bread. Advertising on our site helps support our mission. Kale is higher in vitamin C while spinach contains more iron and vitamin E, but even though there are slight variations in the amount of nutrients each vegetable provides, the overall nutritional profile is similar for both. Oxalates in Kale vs. "This will soften the leaves nicely and increase palatability," making it salad-ready. So, your choice to show love to kale or spinach really depends on which nutrients you’re looking to fill up on, and which of the greens you think tastes better. Is Almond Butter Healthier Than Peanut Butter? “Truly, you can’t go wrong with either choice,” she says. Kale vs Spinach: Superfood Swap. On the other hand, kale crushes spinach when it comes to vitamins K and C, plus it’s also lower in calories and richer in heart-healthy flavonoids. It should be noted that both vegetables are still very low-cal choices. As delicious as kale is, it's rough, "so you'll want to message it with olive oil if you're eating it raw," Armul recommends. Kale vs. spinach: Both are nutrition superstars, but does one have a healthy edge? These flavonoids are packed with anti-inflammatory and anti-carcinogenic properties. Kale has higher levels of fiber, calcium, Vitamin C, and Vitamin K than spinach. Cost. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. “In fact, they’re considered heart-healthy superfoods.”. Kale has developed a reputation for being one of the most healthy plant foods available, with … Kale has more calcium than spinach (important when it comes to following a dairy free Paleo diet) Kale has four times the amount of vitamin C than spinach Kale has at least 30% more vitamin A than spinach Lastly, kale wins again with almost double the amount of vitamin K, a vital clotting factor for our blood The firmer it is, the better. Kale vs. If you're just after a nutritional boost, Armul recommends throwing some spinach into pasta sauce, pizza, omelets, or lasagna since it won't drastically alter the taste. In fact, “just one cup of chopped kale contains 133 percent” of the recommended daily intake. The Food Guide Pyramid indicates that you should consume three to five servings of vegetables a day. Among the two powerhouses, which is better though – kale or spinach? When it comes to leafy greens you should be eating a … The following Kale vs Spinach comparison chart highlights the key differences in the nutrient content of these two green leafy vegetables in their raw, uncooked state. If you want to get down to the nitty gritty, though, kale has more vitamin C and A than spinach, and “spinach edges out kale for folate, vitamin K, and iron,” says Armul. It can drastically … This content is imported from Instagram. Thanks to the ever-growing kale trend, Caesar salads are no longer synonymous with romaine and sipping veggies through a straw is no longer an anomaly. From nutrients to health benefits, she helps unfold everything you need to know about this powerful duo and tips for working these leafy greens into your diet. By Dana Leigh Smith. The basic nutrition information for each is below. “All leafy greens are packed with vitamins, minerals and other nutrients, so don’t limit yourself to spinach and kale,” says Patton. CORONAVIRUS: UPDATED VISITOR RESTRICTIONS, INCREASED SAFETY MEASURES + COVID-19 TESTING. Its fairly mild flavor complements eggs, pasta, rice and beans. £4 per kilo – While fresh greens won’t break the bank, a kilo of organic kale chips weighs in closer to £65. Nutrition Faceoff: Kale vs. You may be able to find more information about this and similar content at piano.io, 50 Foods the World’s Healthiest Women Eat Daily, 15 Vegan Dressings You'll Drizzle On Everything, Spicy Chocolate-Dipped Clementines Recipes, This Ground Beef 'Hack' Is Going Viral On TikTok, ‘Jarcuterie’ Is Your Personal Charcuterie Board, What New Mom Katherine Schwarzenegger Eats, Mindy Kaling Loves Baking With Her Daughter, Aryelle Siclait is an assistant editor at Women's Health where she writes about relationship trends, sexual health, pop-culture news, food, and physical health for verticals across. “As a bonus, both contain omega-3 fatty acids. The Showdown: Kale vs. “Spinach is a quick cook versus kale, which needs more time to tenderize its tougher fibers,” Joe adds. Not only that, but it boasts more fiber, protein and vitamin A than kale and is also higher in calcium and iron. Spinach leaves come from a flowering plant while kale comes from the cabbage family. Spinach has nearly half as many calories per serving as kale, although it’s not likely that eating either of these will result in weight gain. We do not endorse non-Cleveland Clinic products or services. Kale and spinach rank as two of the healthiest vegetables out there. Discover which leafy green is better for your body. Eat Kale for Bone-Boosting Health. Is Falafel Healthy Or Am I Kidding Myself? Kale. “Leafy greens are so good for you that you really can’t eat too many,” says Patton. It’s the battle of the greens and the ultimate faceoff is spinach versus kale. Cabbage are a good source of Riboflavin, Pantothenic Acid, Potassium, Magnesium, Phosphorus. This content is imported from {embed-name}. To determine which actually deserves your time, money, and seasoning efforts, Torey Armul, RD, weighs in on kale vs. spinach and exactly what these two greens bring to the table. Tea Vs. Coffee: It's The Ultimate Smackdown. People who eat diets high in Omega-3s can improve their brain health and reduce blood clots, so if either of those is one of your health goals, we’d recommend adding kale to your diet, stat! Advertising on our site helps support our mission. Your Brain. Cabbage are a great source of Thiamin, Vitamin B6, Calcium, Iron. Spinach has a smoother, more tender texture than kale, which makes it great for smoothies and salads Like kale, spinach (scientific name Spinacia oleracea) is also an edible leaf, but it comes from the beet family. “As obvious as it sounds, enjoying the taste of something is the [best] indicator of eating more of it in the future,” Armul explains. Kale is higher in omega-3 fatty acids than spinach. Spinach, like kale, has many health benefits besides boosting your vitamin intake. Kale and spinach are both super veggies loaded with nutrients, but which leafy green should rule when it comes to heart health? 1.83x more food energy (kcal) per 100g? it. Just 4 cups of spinach has a whopping amount of 482% of recommended dietary allowance. Canola Vs. TBH, kale and spinach are pretty similar. And it's not that surprising, after all, kale is packing an insane amount of vitamin A and vitamin C, Armul says. Broccoli contains more protein than both Spinach and Kale, and it also contains roughly twice as much fiber. 6 Awesome Ingredients to Add to Your Smoothie, 3 Vitamins That Are Best for Boosting Your Immunity, Your Guide to Aging, Thinning Hair: 5 Simple Tips, 7 “Unsexy” Foods You Should Still Be Eating. Health aficionados can’t get enough of kale and its signature dark green color, but where does it stack up against its opponent spinach? Like kale, one cup of spinach is only packing seven calories, but Armul is sure to point out that this leafy green uniquely “meets half your daily requirements for vitamin A and nearly twice the daily requirement for vitamin K,” which, she says, does wonders for blood, bone, and tissue health. Spinach. Folate is another B vitamin that is important for women of child bearing age. Plus, besides being a key ingredient in the number-one dip on the planet (don’t @ me), it’s loaded with vitamin C and folate. “Think about adding collard greens, mustard greens, Swiss chard and turnip greens to salads and soups, or prepare them as a tasty side.”, Cleveland Clinic is a non-profit academic medical center. Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens, says preventive cardiology​ dietitian Kate Patton, MEd, RD, CSSD, LD. Policy. Kale. You may be able to find the same content in another format, or you may be able to find more information, at their web site. You have successfully subscribed to our newsletter. When it comes to leafy greens, such as spinach and kale, 1 cup raw is considered one serving. A post shared by Tieghan Gerard (@halfbakedharvest). High in insoluble fiber, and low in carbs, spinach can help bulk up stool and may help prevent constipation. All Rights Reserved. Compared to kale, spinach is higher in folate, iron, and magnesium. Spinach can be tossed fresh in a salad, layered in a wrap or sandwich, or added to just about any dish. Should You Cancel Your Holiday Gatherings This Year Because of COVID? They both also contain numerous other healthy components. A post shared by Neal's Yard Holidays (@nealsyardholidays). Women's Health may earn commission from the links on this page, but we only feature products we believe in. Plus, try throwing it into your favorite smoothie for added benefits. 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