Nutrition Comparison
Spinach (Raw) vs Kale (Raw)
Side-by-side nutrition face-off — all values per 100 grams
Calories
23 kcalvs49 kcal
Spinach (Raw) wins
Protein
2.9gvs4.3g
Kale (Raw) wins
Fat
0.4gvs0.9g
Spinach (Raw) wins
Spinach (Raw)Kale (Raw)
23 kcalCalories49 kcal
2.9gProtein4.3g
3.6gCarbs9g
0.4gFat0.9g
2.2gFiber3.6g
0.4gSugar2.3g
79mgSodium38mg
| Nutrient | Spinach (Raw) | Kale (Raw) | Winner |
|---|---|---|---|
| Calories | 23kcal | 49kcal | Spinach (Raw) |
| Protein | 2.9g | 4.3g | Kale (Raw) |
| Carbs | 3.6g | 9g | Kale (Raw) |
| Fat | 0.4g | 0.9g | Spinach (Raw) |
| Fiber | 2.2g | 3.6g | Kale (Raw) |
| Sugar | 0.4g | 2.3g | Spinach (Raw) |
| Sodium | 79mg | 38mg | Kale (Raw) |
Popular Food Comparisons
Frequently Asked Questions
Which has more calories, Spinach (Raw) or Kale (Raw)?
Spinach (Raw) has 23 kcal per 100g while Kale (Raw) has 49 kcal per 100g. Spinach (Raw) is lower in calories by 26 kcal.
Which has more protein, Spinach (Raw) or Kale (Raw)?
Spinach (Raw) has 2.9g of protein per 100g while Kale (Raw) has 4.3g. Kale (Raw) is higher in protein.
Is Spinach (Raw) healthier than Kale (Raw)?
It depends on your goals. Spinach (Raw) has 23 kcal, 2.9g protein, and 0.4g fat per 100g, while Kale (Raw) has 49 kcal, 4.3g protein, and 0.9g fat. Choose based on whether you're optimizing for protein, calories, or overall macros.