Difference Between Spinach and Kale
By Rebecca Rodriguez - December 3, 2022

Spinach and kale are both widely regarded as ‘super greens’: nutritional powerhouses with several health advantages.
Antioxidants are abundant in spinach and kale. Both have been demonstrated to lessen many risk factors for heart disease and may assist in weight loss. Despite being from separate plant families, they are frequently used interchangeably in dishes ranging from salads to soups to smoothies.

Table Summary

Higher fiber contentHigher protein content
Seven calories per cup33 calories per cup
Lesser proteinBigger Vitamin footprint


Spinach is a member of the Amaranthaceae plant family, making it a little closely related to other vegetables like chard, beets, and quinoa. Its soft, loose leaves are popular in salads, with a creamy texture and high water content, make it particularly useful as an addition to purées, sauces, and even pasta dough.

Kale (Brassica oleracea), sometimes known as leaf cabbage, is a kind of cabbage used for food and other purposes. Kale is a cruciferous vegetable with green or purple leaves that do not form a head (as with headed cabbage). Kales are thought to be more closely related to wild cabbage than most domesticated species of Brassica oleracea.

Spinach VS Kale

While spinach has more folate and vitamins A and K, kale has more than twice as much vitamin C. Additionally, it has 900% of your recommended daily dose of vitamins A, C, and K. Lutein and beta-carotene, which combat free radicals and oxidative stress, are two of its most noteworthy carotenoids underlying causes of lung disease, atherosclerosis, and cataracts. Oxalate is a compound in spinach that can prevent the body from absorbing calcium and increase the risk of kidney stones. It does, however, include a category of carotenoids known as epoxy xanthophylls, which are anti-inflammatory and have been proved to aid in the prevention of prostate cancer, heart disease, and bone health.