Nutrient-Rich Powerhouse
Both kale and spinach are nutrient-dense, offering high levels of vitamins and minerals per calorie.
Vitamins:
Kale excels in its vitamin content, particularly vitamin K, providing over 1000% of the daily value per 100 grams, which is significantly higher than spinach.
Minerals:
When it comes to minerals, kale is higher in calcium, which is beneficial for bone health. On the other hand, spinach is superior in iron content.
Antioxidants:
Both greens are high in antioxidants, which help fight oxidative stress and inflammation. However, kale has higher levels of certain antioxidants.
Oxalates:
A notable difference between the two is the oxalate content. Spinach contains higher levels of oxalates, which can bind to calcium and form kidney stones.
Calories and Fiber:
Both kale and spinach are low in calories and high in fiber, supporting weight management and promoting digestive health.
Protein:
Spinach has a slight edge over kale in terms of protein content, which is beneficial for muscle repair and growth.