Nutrition Comparison
Kale (Raw) vs Spinach (Raw)
Side-by-side nutrition face-off — all values per 100 grams
Calories
49 kcalvs23 kcal
Spinach (Raw) wins
Protein
4.3gvs2.9g
Kale (Raw) wins
Fat
0.9gvs0.4g
Spinach (Raw) wins
Kale (Raw)Spinach (Raw)
49 kcalCalories23 kcal
4.3gProtein2.9g
9gCarbs3.6g
0.9gFat0.4g
3.6gFiber2.2g
2.3gSugar0.4g
38mgSodium79mg
| Nutrient | Kale (Raw) | Spinach (Raw) | Winner |
|---|---|---|---|
| Calories | 49kcal | 23kcal | Spinach (Raw) |
| Protein | 4.3g | 2.9g | Kale (Raw) |
| Carbs | 9g | 3.6g | Kale (Raw) |
| Fat | 0.9g | 0.4g | Spinach (Raw) |
| Fiber | 3.6g | 2.2g | Kale (Raw) |
| Sugar | 2.3g | 0.4g | Spinach (Raw) |
| Sodium | 38mg | 79mg | Kale (Raw) |
Popular Food Comparisons
Frequently Asked Questions
Which has more calories, Kale (Raw) or Spinach (Raw)?
Kale (Raw) has 49 kcal per 100g while Spinach (Raw) has 23 kcal per 100g. Spinach (Raw) is lower in calories by 26 kcal.
Which has more protein, Kale (Raw) or Spinach (Raw)?
Kale (Raw) has 4.3g of protein per 100g while Spinach (Raw) has 2.9g. Kale (Raw) is higher in protein.
Is Kale (Raw) healthier than Spinach (Raw)?
It depends on your goals. Kale (Raw) has 49 kcal, 4.3g protein, and 0.9g fat per 100g, while Spinach (Raw) has 23 kcal, 2.9g protein, and 0.4g fat. Choose based on whether you're optimizing for protein, calories, or overall macros.