Spinach. Some opponents of Green Smoothies argue that oxalate-rich foods commonly used in Green Smoothies may cause kidney stones in susceptible individuals. All Rights Reserved. Among the two powerhouses, which is better though – kale or spinach? 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. For example, 100 grams of spinach contains 1.1 times more iron than the same amount of red … While cruising through your local produce aisle, look for dark green leaves that are free of brown or wilted leaves. 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. When consumed on a regular basis, they help enhance your heart health and improve your immune system. You have successfully subscribed to our newsletter. 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. 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. While these two vegetables are both great choices, here are some highlights: Kale has more calories per 100 g serving than spinach. This helps fight the inflammation at the root of heart disease and other chronic illnesses.”. Women's Health may earn commission from the links on this page, but we only feature products we believe in. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Look, I won’t pretend that you're not already aware that greens are healthy. Otherwise, eating it raw as part of a sandwich or salad is a good move, too. Spinach’s leaves are much more smoother and tender in … 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. 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. Okay, so kale vs. spinach: Which is healthier? Folate is another B vitamin that is important for women of child bearing age. 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! “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. Spinach can be tossed fresh in a salad, layered in a wrap or sandwich, or added to just about any dish. Cleveland Clinic © 1995-2020. When it comes to leafy greens you should be eating a … This content is imported from {embed-name}. Both kale and spinach contain significant amounts of thiamin, riboflavin, niacin and vitamin b6. 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. Should You Cancel Your Holiday Gatherings This Year Because of COVID? 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 … Curious what healthy foods celebs deem worthy of their diets? Adding these vegetables to your diet might be difficult when you have a … Don’t worry, you won’t be able to taste it. They both also contain numerous other healthy components. 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. By Dana Leigh Smith. Kale vs Spinach nutrition The reason kale and spinach are both considered superfoods is because both are packed with vitamins and minerals. The firmer it is, the better. "This will soften the leaves nicely and increase palatability," making it salad-ready. Vegetable Oil: What's The Difference? Cost. Don’t forget to remove the tough middle part so you don’t get a bitter taste in your mouth after chewing on it. The basic nutrition information for each is below. While kale has about 14 percent more protein than spinach, spinach is incrementally higher in fiber. It’s the battle of the greens and the ultimate faceoff is spinach versus kale. Kale and spinach rank as two of the healthiest vegetables out there. When it comes to leafy greens, such as spinach and kale, 1 cup raw is considered one serving. 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. “As obvious as it sounds, enjoying the taste of something is the [best] indicator of eating more of it in the future,” Armul explains. Your Brain. Kale vs Spinach: Superfood Swap. A post shared by Tieghan Gerard (@halfbakedharvest). But hey, if that's the way you like your spinach, go for it. 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. Compared to kale, spinach is higher in folate, iron, and magnesium. And it's not that surprising, after all, kale is packing an insane amount of vitamin A and vitamin C, Armul says. In fact, kale and spinach are the most common ingredients used in salads. Which one should I choose? Kale has developed a reputation for being one of the most healthy plant foods available, with … The truth is that both spinach and kale are heart-healthy and are great choices. Tea Vs. Coffee: It's The Ultimate Smackdown. Spinach. 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. Canola Vs. Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’. Spinach leaves come from a flowering plant while kale comes from the cabbage family. 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. 1.83x more food energy (kcal) per 100g? Spinach. 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 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. 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. 42kcal vs 23kcal Spinach is not only great for your heart, but it helps boosts eye health, helps reduce blood pressure levels and it helps prevent cancer. £4 per kilo – While fresh greens won’t break the bank, a kilo of organic kale chips weighs in closer to £65. Is Falafel Healthy Or Am I Kidding Myself? Fitness, health and wellness tips sent to you weekly. These flavonoids are packed with anti-inflammatory and anti-carcinogenic properties. 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. Is Almond Butter Healthier Than Peanut Butter? Today, those same nutrients are filling salad bowls, being cooked into chips, and even getting baked into bread. Kale contains around twice the Vitamin C as Spinach, but Spinach provides more Vitamin K and Vitamin A. Kale’s got double the calories, but has a far bigger vitamin footprint. This leafy green is rich in vitamins A and C and is a good source of essential nutrients such as fiber, folate and calcium. “As a bonus, both contain omega-3 fatty acids. 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. The Food Guide Pyramid indicates that you should consume three to five servings of vegetables a day. These flavonoids are packed with anti-inflammatory and anti-carcinogenic properties. Spinach have significantly more Vitamins A, E, K than cabbage. Kale vs. it. Kale is higher in omega-3 fatty acids than spinach. Kale, on the other hand, is still high in this eye vitamin with 4 cups giving you 274% RDI. Kale vs. spinach: Both are nutrition superstars, but does one have a healthy edge? 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. Policy. Spinach: The Bottom Line. Just 4 cups of spinach has a whopping amount of 482% of recommended dietary allowance. 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. 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. 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? 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. TBH, kale and spinach are pretty similar. June 3, 2015. 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. Kale and spinach are both super veggies loaded with nutrients, but which leafy green should rule when it comes to heart health? Plus, try throwing it into your favorite smoothie for added benefits. “Spinach is a quick cook versus kale, which needs more time to tenderize its tougher fibers,” Joe adds. Cabbage are a good source of Riboflavin, Pantothenic Acid, Potassium, Magnesium, Phosphorus. Both are incredibly rich in vitamin A and vitamin C and have numerous other vitamins and minerals. 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. It should be noted that both vegetables are still very low-cal choices. Its fairly mild flavor complements eggs, pasta, rice and beans. Kale. Policy. Cabbage have significantly more Vitamins C than spinach. “All leafy greens are packed with vitamins, minerals and other nutrients, so don’t limit yourself to spinach and kale,” says Patton. If you find kale’s taste a bit strong, look for blends of kale with other greens or try milder baby kale. “In fact, they’re considered heart-healthy superfoods.”. Kale. 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. “Truly, you can’t go wrong with either choice,” she says. While kale offers more than twice the amount of vitamin C as … Why is Kale better than Spinach? RELATED: 10 Creative Kale Recipes. 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. If you’re concerned about your heart health (as you should be), you might wonder if kale or spinach is the better green. Spinach, like kale, has many health benefits besides boosting your vitamin intake. Do Face Mask Brackets Work — And Are They Safe. Kale and spinach are highly nutritious and and associated with several benefits. Eat Kale for Bone-Boosting Health. In fact, “just one cup of chopped kale contains 133 percent” of the recommended daily intake. When it comes to spinach, there’s a variety of ways you can prepare (or drink!) Nutrition Faceoff: Kale vs. Kale. Discover which leafy green is better for your body. When it comes to nutritional value, both kale and spinach have different strengths. Kale Vs Spinach: Vitamins Vitamin A, is much pronounced in spinach than in kale. 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. Find out now. Kale has higher levels of fiber, calcium, Vitamin C, and Vitamin K than spinach. Compare Spinach Nutrition to Kale. Oxalates in Kale vs. Read about their differences and health benefits and find out which of the two is the winner of the kale vs. spinach … A value in bold means that a 100-gram serving the food covers at least 10 percent of … “As a bonus, both contain omega-3 fatty acids. Cleveland Clinic is a non-profit academic medical center. “Leafy greens are so good for you that you really can’t eat too many,” says Patton. 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. 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. 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. Kale’s pungent, slightly bitter, peppery taste stands on its own very well — steamed, sauteed or baked into yummy kale chips. The Showdown: Kale vs. We do not endorse non-Cleveland Clinic products or services. 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. Why trust us? However, you should note that cooking Broccoli, Spinach and Kale is believed to reduce the nutritional content of certain nutrients. 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