Food amount
For 200 calories, the comparison uses 869.6 g of spinach and 571.4 g of kale.
A closer look at a familiar choice
Spinach vs. Kale
Per 100 g, raw spinach has 23 calories and 2.9 g protein; raw kale has 35 calories and 2.9 g protein. Change the basis to see the tradeoffs.
| Nutrient | Spinach | Kale |
|---|---|---|
| Calorieskcal | 23 | 35 |
| Proteing | 2.9 | 2.9 |
| Carbohydrateg | 3.6 | 4.4 |
| Fatg | 0.4 | 1.5 |
| Fiberg | 2.2 | 4.1 |
| Total sugarsg | 0.4 | 0.8 |
| Sodiummg | 79 | 53 |
| Saturated fatg | 0.1 | — |
Values change with the amount you choose. A dash means the nutrient was not reported.
The difference at 200 calories.
Protein
Spinach provides more reported protein at equal calories: 24.9 g for spinach, compared with 16.7 g for kale.
Fiber
The fiber amounts are 19.1 g for spinach and 23.4 g for kale at 200 calories.
Sodium
At equal calories, the reported sodium amounts are 687 mg and 303 mg respectively. Added salt or a different brand can change this comparison.
Other choices to explore.
| Food | Basis | Calories | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| Seaweed, spirulina, rawUSDA SR Legacy | 100 g | 26 | 5.9 g | 0.4 g | 98 mg |
| Cowpeas, leafy tips, cooked, boiled, drained, without saltUSDA SR Legacy | 100 g | 22 | 4.7 g | — | 6 mg |
| Cowpeas, leafy tips, cooked, boiled, drained, with saltUSDA SR Legacy | 100 g | 22 | 4.7 g | — | 242 mg |