Here we have a nutrient showdown of Sinach vs. Kale
| Nutrient | Spinach (100g) | Kale (100g) | Winner |
|---|---|---|---|
| Calories | 23 kcal | 49 kcal | Spinach |
| Water | 91.4 g | 89.6 g | Spinach |
| Protein | 2.9 g | 4.3 g | Kale |
| Carbohydrates | 3.6 g | 8.8 g | Spinach |
| Sugar | 0.4 g | 2.3 g | Spinach |
| Fiber | 2.2 g | 3.6 g | Kale |
| Fat | 0.4 g | 0.9 g | Spinach |
| Saturated Fat | 0.063 g | 0.091 g | Spinach |
| Vitamin A | 469 μg (52% DV) | 481 μg (53% DV) | Kale |
| Vitamin C | 28.1 mg (31% DV) | 93.4 mg (104% DV) | Kale |
| Vitamin K | 482.9 μg (403% DV) | 389.6 μg (325% DV) | Spinach |
| Calcium | 99 mg (10% DV) | 150 mg (15% DV) | Kale |
| Iron | 2.71 mg (15% DV) | 1.5 mg (8% DV) | Spinach |
| Magnesium | 79 mg (20% DV) | 47 mg (12% DV) | Spinach |
| Potassium | 558 mg (12% DV) | 491 mg (10% DV) | Spinach |
| Folate | 194 μg (49% DV) | 29 μg (7% DV) | Spinach |
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