Kale vs Spinach (Raw)
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Kale | Spinach (Raw) |
|---|---|---|
| Calories | 35kcal | 23kcal |
| Protein | 2.9g | 2.9g |
| Carbs | 4.4g | 3.6g |
| Fat | 1.5g | 0.4g |
| Fiber | 4.1g | 2.2g |
| Sugar | 1g | 0.4g |
| Sodium | 53mg | 79mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Spinach (Raw) has 12 fewer calories per 100g than Kale (52% less).
- Kale has more fiber (4.1g vs 2.2g).
- Spinach (Raw) contains less fat (0.4g vs 1.5g).
- Spinach (Raw) has less sugar (0.4g vs 1g).
Kale
Kale is one of the most nutrient-dense foods on the planet. A 100g serving covers over 200% of daily vitamin K, 130% of vitamin C, and substantial vitamin A — all for just 35 calories. Its sulforaphane and glucosinolates have been widely studied for cardiovascular and detoxification support.
View Kale nutrition →Spinach (Raw)
Spinach is a nutritional powerhouse, exceptionally rich in vitamin K, vitamin A (as beta-carotene), vitamin C, folate, and iron. It contains powerful antioxidants including lutein and zeaxanthin for eye health. At only 23 calories per 100g, spinach is one of the most nutrient-dense foods per calorie.
View Spinach (Raw) nutrition →Track Kale & Spinach (Raw) in Kairo
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