Short answer
This page puts the Thrive cards for Spinach and Kale side by side. Every number comes from the same USDA FoodData Central or UK CoFID row as the card. There is no winner: which one fits depends on what you eat it with and how much.
| Nutrient | Spinach per 100 g | Kale per 100 g | Spinach per 100 kcal | Kale per 100 kcal |
|---|---|---|---|---|
| Energy | 96 kJ / 23 kcal | 146 kJ / 35 kcal | — | — |
| Protein | 2.9 g | 2.9 g | 12.61 g | 8.29 g |
| Carbohydrate | 3.6 g | 4.4 g | 15.65 g | 12.57 g |
| Fibre | 2.2 g | 4.1 g | 9.57 g | 11.71 g |
| Fat | 0.4 g | 1.5 g | 1.74 g | 4.29 g |
| Saturated fat | 0.06 g | 0.18 g | 0.27 g | 0.51 g |
| Monounsaturated fat | 0.01 g | 0.1 g | 0.04 g | 0.3 g |
| Polyunsaturated fat | 0.17 g | 0.67 g | 0.72 g | 1.92 g |
| Omega-3 (ALA) | 0.14 g | 0.18 g | 0.61 g | 0.51 g |
| Vitamin C | 28 mg | 93 mg | 122 mg | 266 mg |
| Vitamin E | 2 mg | 1.5 mg | 8.7 mg | 4.29 mg |
| Vitamin K | 483 µg | 390 µg | 2100 µg | 1114 µg |
| Folate | 194 µg | 62 µg | 843 µg | 177 µg |
| Thiamin (B1) | 0.08 mg | 0.11 mg | 0.34 mg | 0.32 mg |
| Riboflavin (B2) | 0.19 mg | 0.35 mg | 0.82 mg | 0.99 mg |
| Niacin (B3) | 0.72 mg | 1.18 mg | 3.15 mg | 3.37 mg |
| Pantothenic acid (B5) | 0.07 mg | 0.37 mg | 0.28 mg | 1.06 mg |
| Vitamin B6 | 0.2 mg | 0.15 mg | 0.87 mg | 0.43 mg |
| Calcium | 99 mg | 254 mg | 430 mg | 726 mg |
| Iron | 2.7 mg | 1.6 mg | 11.74 mg | 4.57 mg |
| Magnesium | 79 mg | 33 mg | 343 mg | 94.29 mg |
| Potassium | 558 mg | 348 mg | 2426 mg | 994 mg |
| Zinc | 0.53 mg | 0.39 mg | 2.3 mg | 1.11 mg |
| Copper | 0.13 mg | 0.05 mg | 0.57 mg | 0.15 mg |
| Manganese | 0.9 mg | 0.92 mg | 3.9 mg | 2.63 mg |
| Phosphorus | 49 mg | 55 mg | 213 mg | 157 mg |
| Sodium | 79 mg | 53 mg | 343 mg | 151 mg |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Three differences in the data
- Vitamin C: Kale lists 93 mg per 100 g and Spinach 28 mg.
- folate: Spinach lists 194 µg per 100 g and Kale 62 µg.
- calcium: Kale lists 254 mg per 100 g and Spinach 99 mg.
Form matters
Spinach is shown as on its card (raw), and Kale as on its card (raw). Dry and cooked forms of the same food differ a lot per 100 g, because cooking adds water. Per 100 kcal evens out water and fat.
Compare any other two foods in Compare.
Answer-ready
Per 100 g in Thrive's plant-food nutrition database, for Vitamin C, Kale lists 93 mg per 100 g and Spinach 28 mg. Figures come from USDA FoodData Central and UK CoFID.