Is kale much better than 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 clearly superior to the other? Let’s take a detailed look at the nutritional profiles, health benefits, and downsides of kale and spinach to determine which green reigns supreme.

Nutritional Profile

First, let’s examine the nutritional profiles of kale and spinach side-by-side:

Nutrient Kale Spinach
Calories 33 23
Protein 2.47g 2.86g
Carbohydrates 6.7g 3.63g
Fiber 3.6g 2.2g
Vitamin A 206% DV 56% DV
Vitamin C 134% DV 28% DV
Vitamin K 684% DV 483% DV
Iron 10% DV 18% DV
Calcium 9% DV 10% DV

As you can see, kale and spinach are both low in calories but packed with vitamins, minerals, and fiber. Kale contains more vitamin A, vitamin C, and carbohydrates than spinach. Meanwhile, spinach contains more vitamin K and iron. The two greens are comparable in terms of protein, calcium, and fiber content.

Health Benefits

Now let’s explore some of the top health benefits associated with kale and spinach:

Kale Health Benefits

  • High in antioxidants like quercetin and kaempferol which help fight inflammation and oxidative stress
  • Packed with vitamin C to support immune function
  • Good source of omega-3 alpha-linolenic acid (ALA) fatty acids
  • High in fiber to promote good digestion
  • Contains compounds that may help lower cholesterol
  • Rich in vitamin K which is important for bone health
  • Anti-cancer properties due to sulforaphane and indole-3-carbinol

Spinach Health Benefits

  • High in lutein and zeaxanthin, antioxidants that support eye health
  • Excellent source of vitamin K for healthy bones
  • Good source of folate, especially important for pregnant women
  • Provides non-heme iron which is more easily absorbed than iron from meat sources
  • Rich in nitrates that may improve endurance and lower blood pressure
  • Contains kaempferol, a flavonoid with anti-cancer effects
  • High in vitamin A to support immune function and healthy skin

While both greens offer tremendous health benefits, kale appears to be superior in terms of antioxidant and anti-inflammatory properties. Meanwhile, spinach contains more eye-healthy antioxidants lutein and zeaxanthin.


There are a few potential downsides to keep in mind when considering kale and spinach:

Kale Downsides

  • Contains small amounts of oxalates which may contribute to kidney stone formation in sensitive individuals
  • Has potential for contamination from pesticides and heavy metals
  • Some people find the taste to be unpleasantly bitter
  • Higher in carbohydrates than most leafy greens

Spinach Downsides

  • Also contains oxalates which may promote kidney stones when consumed in excess
  • Prone to contamination from harmful bacteria like E. coli
  • Contains purines that can cause gout flares in sensitive individuals
  • May cause allergic reactions in those with spinach allergy

The main downsides of both greens relate to antinutrients like oxalates, potential contaminants, and possible allergies. Kale contains more oxalates than spinach, while spinach is more prone to bacterial contamination.

Verdict: Is Kale Better Than Spinach?

So what’s the final verdict – is kale definitively better than spinach when it comes to health? Here are some key takeaways:

  • Kale contains more vitamin C and vitamin A than spinach.
  • Spinach provides more lutein and zeaxanthin, important antioxidants for eye health.
  • Kale has more anti-inflammatory and anti-cancer compounds like sulforaphane and kaempferol.
  • Spinach is higher in iron, folate, and nitrates.
  • Both are excellent sources of vitamin K.
  • Kale has a more bitter taste which some find unpalatable.

While kale appears to edge out spinach in terms of some vitamins, minerals, and protective plant compounds, spinach also offers unique health benefits. The verdict: both are nutritional powerhouses, and regular consumption of either can significantly boost overall health and reduce disease risk.

To reap the full benefits of these nutritious greens, its best to incorporate both kale and spinach into a balanced diet. Kale smoothies, spinach salads, and sautéed kale and spinach provide an easy way to get your greens in. Both can be delicious when prepared properly.

In terms of growing and availability, spinach tends to be easier to find year-round, while kale is a cooler weather crop. For those with kidney issues, restricting dietary oxalates from greens like kale and spinach may be prudent.

Overall, choosing between kale and spinach is like splitting hairs. Both provide tremendous nutritional value and health benefits with minimal caloric impact. Instead of declaring one the clear winner, we should focus on eating a diverse array of vegetables, including plenty of leafy greens like kale and spinach.


To summarize, kale and spinach both deliver an impressive array of nutrients and health-promoting compounds. While their nutritional profiles differ somewhat, they likely offer similar overall health benefits. Consuming a few servings a week of both as part of a balanced diet can provide antioxidants, vitamins, minerals, fiber, and plant compounds to reduce disease risk and support overall health.

Rather than pitting the two against eachother, its best to incorporate both regularly for maximum nutrition. Together, kale and spinach are nutritious superfoods that can be delicious additions to any diet.

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