Kale vs Spinach – Which is Healthier?

Our Verdict

When comparing kale to spinach, we picked the kale.

Why?

In terms of macros, kale has more fiber, carbs, and protein, making it the more nutrient-dense option in this category.

When it comes to vitamins, kale has more of vitamins A, B1, B3, B5, B6, C, and K, while spinach has more of vitamins B2, B9, and E, yielding a 7:3 victory to kale.

Looking at minerals next, kale has more calcium, copper, and phosphorus, while spinach has more iron, magnesium, and manganese, and as they’re equal in other minerals, that makes this round a 3:3 tie.

In other considerations, kale is highest in carotenoids and polyphenols (though spinach is good too), while spinach is high in oxalates (kale has negligible oxalates), which latter is irrelevant to most people, but if you have kidney issues, it can cause problems there. So, a win for kale in this category because of its higher carotenoids and polyphenols, and the negligible oxalates.

Adding up the sections makes for a clear overall win for kale, but by all means enjoy either or both, unless you need to avoid oxalates, in which case then very definitely opt for the kale!

Want to learn more?

You might like:

Brain Food? The Eyes Have It! ← this is about leafy greens, and their lutein in particular

Enjoy!