When it comes to green leafy vegetables, two that often come to mind are kale and spinach. Both of these vegetables have been touted as superfoods, packed with nutrients and health benefits.

But which one is better? Let’s take a closer look at kale vs spinach.

Nutrition Comparison

Both kale and spinach are low-calorie, nutrient-dense vegetables. Here is a breakdown of their nutrition:.

Kale

Calories: 33 per cup
Vitamin A: 206% of the daily value (DV)
Vitamin C: 134% of the DV
Vitamin K: 684% of the DV
Folate: 10% of the DV
Calcium: 9% of the DV
Iron: 6% of the DV

Spinach

Calories: 23 per cup
Vitamin A: 56% of the DV
Vitamin C: 14% of the DV
Vitamin K: 181% of the DV
Folate: 15% of the DV
Calcium: 5% of the DV
Iron: 4% of the DV

Kale contains more vitamin A, vitamin C, vitamin K, and calcium than spinach. It also has more iron than spinach. Spinach, on the other hand, is higher in folate than kale.

Health Benefits

Both kale and spinach have numerous health benefits:.

Kale

Antioxidants: Kale is high in antioxidants, which can help reduce inflammation and lower the risk of chronic diseases such as cancer and heart disease.
Vitamin K: Kale is a good source of vitamin K, which is important for bone health and blood clotting.
Fiber: Kale is high in fiber, which can aid in digestion and promote feelings of fullness.

Spinach

Eye health: Spinach is high in lutein and zeaxanthin, which are important for eye health and may help reduce the risk of age-related eye diseases.
Heart health: Spinach contains nitrates, which can help lower blood pressure and improve heart health.
Vitamin K: Spinach is also a good source of vitamin K, which is important for bone health and blood clotting.

Overall, both kale and spinach have numerous health benefits and choosing one over the other may come down to personal preference or the specific health benefits you are looking for.

Taste and Cooking

Taste is subjective, but many people find kale to be more bitter and tough than spinach. However, kale can be prepared in many ways, including sautéed, roasted, or added to smoothies.

Spinach is more tender and has a milder flavor, and is often eaten raw in salads or added to sandwiches and wraps.

Conclusion

When it comes to kale vs spinach, both are nutrient-dense vegetables with numerous health benefits. While kale has more vitamin A, vitamin C, vitamin K, and calcium, spinach is higher in folate and contains nitrates that promote heart health.

Ultimately, the decision between these two superfoods may come down to taste preference or the specific health benefits you are looking for.