Is it better to eat kale or spinach?

Kale and spinach are two of the most popular leafy green vegetables. Both are packed with nutrients and have been shown to provide many health benefits. But is one healthier than the other? Here is a detailed comparison of the nutritional profiles, health benefits, and downsides of kale vs spinach to help you decide which one is better for you.

Nutritional profile

Kale and spinach contain a wide array of vitamins, minerals and antioxidants. Here is how their nutritional profiles compare:

Nutrient	Kale	Spinach
Calories	33 per cup	7 per cup
Protein	2.5g per cup	1g per cup
Fiber	2.6g per cup	2.2g per cup
Vitamin A	206% DV per cup	56% DV per cup
Vitamin C	134% DV per cup	28% DV per cup
Vitamin K	684% DV per cup	145% DV per cup
Calcium	9% DV per cup	10% DV per cup
Iron	6% DV per cup	10% DV per cup
Potassium	9% DV per cup	8% DV per cup

As you can see, both vegetables provide significant amounts of vitamins, minerals and antioxidants. Kale stands out for its extremely high levels of vitamins A, C and K. Meanwhile, spinach contains slightly more iron and calcium.

Health benefits

Both kale and spinach offer tremendous health benefits thanks to their stellar nutrient profiles. Here is a look at some of their top benefits:

Kale health benefits

• May lower cholesterol – The fiber, potassium and vitamin C in kale can help lower cholesterol levels.
• Reduces inflammation – Kale contains compounds that reduce oxidative stress and inflammation in the body.
• Supports heart health – The antioxidants in kale can reduce blood pressure and decrease risk of heart disease.
• May protect against cancer – Kale contains compounds shown to have anti-cancer effects, such as sulforaphane.
• Good for digestion – The fiber content of kale supports regularity and gut health.
• Supports bone health – Kale is high in vitamin K which is important for bone metabolism.
• Boosts immunity – The antioxidants, vitamin C and beta-carotene in kale strengthen the immune system.

Spinach health benefits

• Reduces oxidative stress – Spinach is high in antioxidants that can decrease oxidative damage in the body.
• Supports eye health – The lutein and zeaxanthin in spinach protect eye health and reduce risk of macular degeneration.
• Builds strong bones – Spinach is high in vitamin K which supports bone mineralization.
• May reduce cancer risk – Compounds in spinach may slow cancer cell growth and metastasis.
• Boosts digestion – Spinach contains prebiotics that feed the good bacteria in the gut.
• Promotes weight loss – Spinach is low in calories but high in fiber and water to help increase fullness.
• Regulates blood pressure – The magnesium and potassium in spinach relax blood vessels to reduce blood pressure.

Both vegetables are nutrition powerhouses that provide a wide range of health benefits. Some key differences are that kale seems more beneficial for heart health, while spinach is better for eye health.

Downsides

Kale and spinach also come with a few potential downsides:

Kale downsides

• Contains oxalates – Kale has high amounts of oxalates which can contribute to kidney stones in some people.
• Has goitrogens – Compounds in kale may impact thyroid function by interfering with iodine absorption.
• Can cause digestive issues – Eating large amounts of raw kale can cause bloating, gas and diarrhea in some individuals.

Spinach downsides

• Contains oxalates – Like kale, spinach contains oxalates that can increase risk of kidney stones.
• Has purines – People with gout may want to limit spinach since it contains purine compounds.
• Contains nitrates – Spinach absorbed nitrates from the soil that may be converted to nitrites in the body.

Both kale and spinach contain antinutrients like oxalates. Individual tolerances can vary, so it’s best to consume them in moderation as part of a balanced diet.

Verdict: Is kale or spinach better for you?

When it comes to kale vs spinach, both are incredibly nutritious and associated with numerous health benefits. They are rich sources of antioxidants, vitamins, minerals and plant compounds.

For most people, regularly including both kale and spinach as part of a healthy diet can provide a boost of nutrition. If you had to choose one vegetable, here are some factors to consider:

• Nutrition – Kale wins when it comes to density of vitamins A, C and K. Spinach has more iron and calcium.
• Health benefits – Kale may be better for heart and digestion. Spinach is superior for eye and bone health.
• Downsides – Both contain oxalates and other antinutrients. Digestive issues may be more likely with raw kale.
• Taste – Spinach has a milder flavor. Kale is earthier and more bitter when raw.
• Usage – Kale stands up better to cooking and works well in cold dishes like salads. Spinach is better for quick sautées.

The verdict is that both kale and spinach are extremely healthy additions to your diet. Kale may have a slight edge in some categories, but spinach offers benefits of its own.

For best results, eat a variety of leafy green vegetables like kale, spinach, romaine, arugula, Swiss chard and collard greens. Rotate them throughout the week to obtain a range of nutrients and maximize health.

Conclusion

Kale and spinach are nutritional powerhouses packed with vitamins, minerals, fiber and antioxidants. Both leafy greens are associated with numerous health benefits, including improved heart health, lower inflammation, better digestion and disease prevention.

While kale may have more impressive levels of certain nutrients like vitamins A, C and K, spinach also contains a wealth of nutrition. It’s best to incorporate a variety of leafy greens, including both kale and spinach, as part of a healthy diet.

Eat them fresh in salads, add them to smoothies, or sautée or bake them as a nutritious side dish. Any way you prepare them, kale and spinach make it easy to add outstanding nutrition to your meals.