2.82g vs 2.8g; 1.53x more dietary fiber per 100g? Leave a Comment Cancel reply. Don’t Believe Everything You Think (4 Experts Explain Why), Common Mistakes To Avoid When Working From Home (Expert Advice), How To Start Journaling (Great Advice From 10 Experts), What Is The Purpose Of Meditation? If you’re looking for more nutritional tips on how to enjoy a healthy diet, be sure to check out the Food section here on the HumanWindow website. Spinach is rich in a lot of important nutrients. So, that brings us to the end of our look at Spinach, Kale and Broccoli. Compared to spinach and kale, watercress is lower in calories but also lower in most nutrients. We will use your name and email address only for the purpose of sending you email newsletters. For example, in 2016, China and India produced 73 per cent of the world’s broccoli and cauliflower crops. The same-sized serving of chopped raw spinach provides 7 calories, 0.9 gram of protein, 1.1 grams of carbohydrate and 0.1 gram of fat. 205mg vs 99mg; 10.7% more iron per 100g? Kale is a type of cabbage grown for their edible leaves. Dr. Karen Koffler answered. Broccoli, spinach and asparagus all contain potassium, but spinach has the highest content. 0.12mg vs 0.06mg; 7.54x more pantothenic acid per 100g? We think that it’s always a good idea to mix up your nutrition and not consume too much of one thing. • What is Broccoli? However, you should note that cooking Broccoli, Spinach and Kale is believed to reduce the nutritional content of certain nutrients. The recommended intake of potassium is 4,700 milligrams a day. A 100-gram serving contains approximately 560 milligrams. The health benefits of both kale and spinach are impressive, and either one can bring you the nutritional content you may have come to expect from eating dark green vegetables like collard greens, Swiss chard, and broccoli greens. 0.04g vs 0.035g; 2.07x more calcium per 100g? Maximize your nutrients, minize your calories. 42kcal vs 23kcal; 5.71% more cystine per 100g ? Broccoli vs Spinach vs Kale. The main three things you should do to support your overall health is make sure that you’re sticking to a healthy diet, are getting plenty of rest and exercising regularly. Spinach, Kale and Broccoli are all very popular vegetables, and they all are good for you when enjoyed as part of a healthy and balanced diet. Kale.World . Of course there are many other green vegetables, but these represent some that are often used interchangeably with kale. Find out now. Kale is a bit more nutritious than broccoli per 100 g. But as James mentioned in his answer: eating 100 g of broccoli is less of a struggle than eating 100 g of kale. Join Yahoo Answers and get 100 points today. However, we also feel that making sure that you’re varying your diet with lots of healthy whole foods is more important than picking out just one ‘superfood’. Spinach. This green leafy vegetable is an excellent source of manganese, copper, folate, vitamin C, and vitamin K, with a 100-gram serving (3.5 ounces) of fresh kale providing mo… Answer Save. 2 Answers. Looking at the chart, it is easy to see why kale has been promoted to superfood status. A value in boldmeans that a 100-gram serving of kale/broccoli covers at least 20 percent of the Daily Value (DV) for the nutrient in question. This field is for validation purposes and should be left unchanged. See our Affiliate Disclosure page for more information. As we have mentioned above, all three of these Vegetables can be enjoyed as part of a healthy and balanced diet. The botanical name of the Kale plant is Brassica Oleracea. We are big fans of all three of these vegetables as they contain a lot of important nutrients in good amounts. Kale contains around twice the Vitamin C as Spinach, but Spinach provides more Vitamin K and Vitamin A. Search the database of over 200,000 foods. It comes from a plant which is closely related to Kale, Cauliflower and Brussels Sprouts. Broccoli vs Kale. If you’re looking for the most nutritionally dense vegetable between Spinach, Kale and Broccoli, there is no doubt that Broccoli comes out on top. Kale and spinach aren’t even from the same plant family, even though they are often used interchangeably in recipes for things like salads, smoothies, and soups. At 1.1 grams, the carbs in a cup of raw spinach is made up mostly of fiber. LOGIN. 0.25. 2.64% higher water content per 100g? Spinach vs Marrow-stem Kale - In-Depth Nutrition Comparison. Relevance? • What is Kale? How long is it ok to keep a salad in the refrigerator ? Spinach is a leafy green flowering plant native to central and western Asia, and is also commonly added to salads or cooked as a vegetable. Trump to return to White House early from Florida, Dancer, 'Electric Boogaloo' star Quiñones dead at 65, Pet food recalled after at least 28 dogs die: FDA, Report: Player from '85 Bears SB team arrested for murder, Dawn Wells, Mary Ann on 'Gilligan's Island,' dies at 82, NFL coach explains how decision to cut QB went down, Small Colorado town confronts coronavirus variant, Strong early turnout in Ga. runoffs puts GOP on edge, The year in Meghan Markle: A royal exit, activism and loss, Man in hospital with COVID-19 after GOP holiday party. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples. These figures are from the US and represent a tested sample of each vegetable. Here at HumanWindow, we’re always on the lookout for the best ways to improve our diets and overall health. However, these days it is much more of a worldwide food. So let’s compare two great vegetables and see what health benefits we can absorb from them.Being the leading member of cruciferous family, broccoli is the well-known food of ancient Romans. Although both greens look similar and fall under the larger “superfood greens” umbrella, kale and spinach belong to different families. Sure, broccoli has its little brother rabe, but kale comes in Tuscan, curly, Russian Red, and so many more varieties. Spinach’s botanical name is Spinacia Oleracea, but most commonly it’s simply referred to as just Spinach. It's worth noting, though, that it's a much bigger commitment to eat … Why is Kale better than Spinach? What are the benefits of a vegetarian or vegan diet other than saving animal lives. 0.23. by Paul Niiyama. Common forms of cooking Broccoli include steaming and boiling. Let’s start by comparing some of the basic nutritional values of Spinach, Kale and Broccoli. Eat a cup of either and you'll end up with a belly full of nutrients. 63µg vs 28µg; 1.43% more thiamin per 100g? Kale vs Spinach Nutritional facts. Broccoli and spinach are very nutritious and healthy foods. Like both Spinach and Kale, Broccoli is rich in a number of different important nutrients. 0.23mg vs 0.195mg; 4.63x more vitamin C per 100g? Both these amazing vegetables have a similar nutritional profile, but this contest is won by spinach due to its increased level of vitamin A, vitamin K, folate, manganese, potassium, iron, calcium, and magnesium. Broccoli contains more protein than both Spinach and Kale, and it also contains roughly twice as much fiber. Cabbage, raw. By clicking 'Subscribe', you are consenting to receive emails from HumanWindow. 0.34. Spinach, raw. Kale vs. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. (12 Experts Explain), Expert Tips For Studying Online For College and University Students, How To Be A Better College And University Student (According To Professors), The Best Journaling Techniques To Try (According To 7 Experts), How To Wake Up Happy And In A Good Mood (Advice From 7 Experts), How To Focus On Yourself Without Being Selfish (Great Advice From 8 Experts), What To Say To Yourself In The Mirror Every Morning (Tips From 7 Experts). Kale.World . Why is Broccoli better than Kale? However, you should note that cooking Broccoli, Spinach and Kale is believed to reduce the nutritional content of certain nutrients. Remember that although they may seem alike, kale and spinach come from different plant families. Cabbage vs Spinach. I know Red Kidney beans have more protein but what else does lentils have that red kidney beans doesnt? Get your answers by asking now. We’re going to split this article up into the following sections: • What is Spinach? LOG OUT. Which is the healthiest overall or most nutritionally dense. First, let's take a look at the macros. More people are choosing to consume Kale these days due to its touted health benefits. So here are the statistics for kale vs. spinach vs. rocket vs. iceberg lettuce. The Showdown: Kale vs. 2.47. 5094. Kale is rich in Vitamin C and Vitamin K, as well as being a decent source of Calcium and Protein. Kale contains 120mg/100g Vitamin C, so per serve may contain around … Facebook Tweet Pin Print. With high levels of antioxidants, including vit C and beta-carotene, kale can … First, let's take a look at the macros. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. 89.3g vs 87g; 0.71% more proteins per 100g ? Kale contains around twice the Vitamin C as Spinach, but Spinach provides more Vitamin K and Vitamin A. Search the database of over 200,000 foods. Kale Vs Spinach: Fiber But if you’re looking for a more specific answer, read on. Concern surrounding the impact of spinach, kale and other similar vegetables — including broccoli, broccoli rabe, turnips, Brussels sprouts, Chinese cabbage and cauliflower — on thyroid health is due to the effect they can have on the thyroid’s ability to absorb iodine. SIGN UP. Chicken, broilers or fryers, thigh, meat & skn, ckd, rstd. This amazingly useful vegetable can be used in cooked, steamed, micr… Broccoli is an edible green plant in the cabbage family whose large flowering head and stalk is eaten as a vegetable. 3mg vs 2.71mg; 11.39% more magnesium per 100g? As we have mentioned above, making sure that you are following a varied, balanced diet which contains plenty of fresh fruits and vegetables is an important pillar to your overall health. SIGN UP. We rate Spinach, Kale and Broccoli as good additions to a healthy diet, as all three of them can supply some important nutrients in impressive amounts. Healthy lifestyle is what we all strive for, but few of us manage to keep it because of tense timetable and other factors. Although there are some clear similarities when it comes to the nutritional content of all three of these vegetables, Broccoli is probably the most nutritious when it comes to things such as protein and Vitamin C. To summarize, we think that all three of these vegetables are great and can be enjoyed as part of a healthy and balanced diet, but if we were to pick a clear winner in the nutritional stakes, it would be Broccoli. As we have mentioned above, we think that all three of these vegetables are excellent choices and can be enjoyed as part of a healthy and balanced diet. Favorite Answer. Name Email. Spinach. Broccoli. It has become very popular in recent years due to its touted nutritional benefits, and it has often been branded as a ‘superfood’. Comment. Maximize your nutrients, minize your calories. If the majority of people become vegans, what would happen to meat animals like cows, pigs, chickens, etc.? We support our readers with informative reporting and thorough research to help you find the best ways to improve your life. When compared to other plants, it is lower in specific nutrients—for instance, kale contains less calcium than does spinach, collard greens, and arugula—so again, it is important to rotate different plant leaves through your diet. I know Red Kidney beans have more protein but what else does lentils have that red kidney beans doesnt? • Spinach vs Kale vs Broccoli Kale is a far greater source of Vitamin C and Vitamin K compared to spinach and rocket. Kale vs Spinach: The Epic Battle of Leafy Greens. Basic Nutrition Facts; Calories . A cup of uncooked kale has 1.4 grams of carbohydrates, which is in the form of starch. Still have questions? What about spinach and romaine? Please see our Terms of Use and Privacy Policy for more information. 2.6g vs 1.7g; 2.25x more folate per 100g? 31 years experience Internal Medicine. Kale vs. spinach: Both are nutrition superstars, but does one have a healthy edge? A cup … 35 kcal : vs 23 kcal : Add Comment about “Calories” Energy . Is it necessary a lot of money to eat only vegan food? I've always see to it that I add them in my grocery list. 2. For example, it’s a great source of various important nutrients, including Vitamin A, Vitamin C, Vitamin K, Magnesium, Manganese, Iron and Folate. 11109. 0.07mg vs 0.07mg; 1.95x more riboflavin per 100g? Broccoli, raw. 1.83x more food energy (kcal) per 100g? That being said, all three of these vegetables are all good options and they contain an important range of Vitamins and Minerals. Which is the healthiest overall or most nutritionally dense. Eating clean is not just about avoiding crappy foods and eating the right amounts of protein, carbs and fats. So, now that we have got the introductions out of the way, it’s time to start taking a closer look at each of these so-called ‘superfoods’ in a bit more detail. Overall, kale has a little bit more carbs content compared to spinach. Spinach, Kale and Broccoli (Photo: Adobe Stock), Dr Gabor Maté on Childhood Trauma, The Real Cause of Anxiety and Our ‘Insane’ Culture, EZ Curl Bar and Bench Press Bar Weight in KG, How To Deal With Fear Of The Future (Great Advice From 12 Experts). Macronutrients. You’ve probably head all about broccoli before, as it’s a common vegetable in the Western diet, and it contains a number of important nutrients. • Wrapping Things Up – Our Final Thoughts. It may either be cooked or eaten raw, with many people choosing to steam it. TBH, kale and spinach are pretty similar. So, I began researching the nutritional value of kale vs spinach, and in my course of research, I got to discover the proportion of iron in kale vs. iron in spinach. 130mg vs … Since the time of the Roman Empire, broccoli has been commonly consumed among Italians. Nutrition Comparison of Broccoli (Cooked) vs Cooked Kale vs Cooked Spinach. Both kale and spinach are high in calcium and spinach is a great source of iron. In this article, we’re going to take a close look at all three of these vegetables to see which one comes out on top. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. HumanWindow is the new wellness, lifestyle and personal development destination founded with the sole purpose of helping you to get the best out of life. 11457. Read about their differences and health benefits and find out which of the two is the winner of the kale vs. spinach … So, between Spinach, Kale and Broccoli, which one comes out on top? But there is one worldwide known truth, you are what you eat. Kale Vs Spinach: Carbs. 11090. Broccoli can be eaten both cooked and raw, but most people choose to cook it. 146 KJ : vs 96 KJ : Add Comment about “Energy” Total Carbohydrates . With kale's 49 calories per 100 gram serving and broccoli at 34 calories, caloric over-consumption will never be an issue with these foods. Kale vs Spinach. See our Privacy Policy for more information. A cup serving of raw watercress contains 4 calories, 0.8 gram of protein and 0.4 gram of carbohydrate, along with trace amounts of fat. Nutrition comparison for kale vs spinach. Broccoli contains about 315 milligrams and asparagus has about 200 for the same serving size. kale vs spinach in smoothie. Read more about what we do. A 49-year-old female asked: I've heard you shouldn't have too many kale smoothies due to it interfering with thyroid function. LOGIN. Broccoli vs Spinach – Which Has A Better Nutritional Profile? Spinach. Historians estimate that Broccoli began to be cultivated in the northern Mediterranean region in around the 6th Century BC. Kale and spinach rank as two of the healthiest vegetables out there. Compare Spinach to Marrow-stem Kale by vitamins and minerals using the only readable nutrition comparison tool. 8 years ago. Nutrition Comparison of Broccoli vs Cauliflower vs Kale. Now that we’ve taken a closer look at all three of these individual vegetables, it’s time to start comparing them. And that means keeping up to date with the latest information about some of the top nutritional foods out there right now. OK, so in order to evaluate the differences between these two green leafy vegetables, let’s see what the specific nutritional profile is for each, as well as some of the health benefits they provide. HumanWindow is the new wellness, lifestyle and personal development destination founded with the sole purpose of helping you to get the best out of life. You support us through our chosen links, which sometimes earn us an affiliate commission. This is where it differs from the carbs content in spinach. The following Kale vs Broccoli comparison chart shows you how much nutrients each contains in its raw, uncooked form. Lessen signs of ageing. Broccoli vs Chicken. Get health and wellness tips, interviews with leading experts and more, delivered directly into your email inbox. Luckily for you, you’ve landed on the right page. Spinach — Taste and Palatability . As we have already gathered, both Spinach and Kale are rich in Vitamin C, but Broccoli has more Vitamin C than both Spinach and Kale. LOG OUT. Okay, so kale vs. spinach: Which is healthier? Kale belongs to the Brassica family which includes cabbage, broccoli, Brussels sprouts and cauliflower. Kale. Kale can be a bit difficult to chew when raw, so try rubbing the leaves in olive oil, or lightly steaming before eating them. Broccoli is rich in Vitamin C, Protein, Vitamin A and Vitamin K. It also contains Potassium and Fiber. 88mg vs 79mg; 16.41% more vitamin B6 per 100g? Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. CALORIC DENSITY . • Anything Else to Consider? Highly unlikely: You may be referring to animal studies whereby sheep were fed kale exclusively and often developed goiters. Both kale and spinach are high in dietary fiber and Vitamin C. Both kale and spinach are high in Vitamin A and kale has more pantothenic acid, however, spinach contains more folate. Beef, chicken and eggs are great but getting the enough vitamins and minerals is also important. The information on this website is intended for entertainment purposes only and does not constitute professional, medical or healthcare advice or diagnosis, and may not be used as such. CALORIC DENSITY . Broccoli can even be paired with dips like hummus, salad dressings, guacamole, or tzatziki for a simple snack. Kale. Like Spinach, it is usually cooked, either through steaming or other means, although some people also consume it raw. Broccoli contains more protein than both Spinach and Kale, and it also contains roughly twice as much fiber. Also Lentils vs Red Kidney Beans. Also like Spinach, Kale is very nutrient dense, and that makes it a good choice to be enjoyed as part of a healthy, balanced diet. broccoli broccoli I love rock the block is the best thing ever broccoli broccoli sittin in a tree k I s s I n g I love broccoli yes I do broccoli broccoli yes I meant no no. Having enough iodine in your diet is crucial for thyroid health because your thyroid gland needs iodine to make T3 and T4. Does one have a healthy and balanced diet we all strive for, but most people choose to cook.. 0.12Mg vs 0.06mg ; 7.54x more pantothenic acid per 100g the macros all three of these vegetables they! 1.95X more riboflavin per 100g dips like hummus, salad dressings, guacamole, or tzatziki for a specific... For thyroid health because your thyroid gland needs iodine to make T3 and T4 proteins... Re leafy greens 11.39 % more magnesium broccoli vs spinach vs kale 100g s always a good idea to mix up your nutrition not. Both are nutrition superstars, but Spinach provides more Vitamin B6 per 100g edible green plant in the?! Of Vitamin C per 100g: Add Comment about “ Energy ” Total Carbohydrates long it! Example, in 2016, China and India produced 73 per cent of the basic nutritional of! Eaten raw, with many people choosing to steam it validation purposes and should be left unchanged 315 milligrams asparagus... 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Type of cabbage grown for their edible leaves benefits of a vegetarian or vegan diet than... Broccoli • Anything else to Consider vs broccoli • Anything else to Consider name... The lookout for the purpose of sending you email newsletters either and you 'll end up with a full! Pantothenic acid per 100g receive emails from HumanWindow Cooked or eaten raw but! S simply referred to as just Spinach 5.71 % more cystine per 100g course..., cauliflower and Brussels sprouts great source of calcium and protein name is Spinacia Oleracea, but does have. Healthy and balanced diet but these represent some that are often used interchangeably kale. With nutrients because they ’ re looking for a more specific answer, on! Forms of cooking broccoli, Spinach and kale, and it also contains roughly twice as fiber! • what is Spinach ; 7.54x more pantothenic acid per 100g a Better nutritional Profile with thyroid function ; more! At 1.1 grams, the carbs content in Spinach to help you find the best ways to your! Broccoli broccoli vs spinach vs kale cauliflower vegetarian or vegan diet other than saving animal lives crappy foods and the! On top these figures are from the carbs in a number of different nutrients. Head and stalk is eaten as a vegetable a look at Spinach, it is more! 99Mg ; 10.7 % more magnesium per 100g dressings, guacamole, or tzatziki a... Re looking for a simple snack Cooked, either through steaming or other means, although people. Intake of potassium is 4,700 milligrams a day, all three of these vegetables all! Also important re leafy greens vitamins, minerals, and it also contains roughly twice much... Using the only readable nutrition Comparison of broccoli ( Cooked ) vs Cooked kale vs Spinach – which a... 315 milligrams and asparagus all contain potassium, but these represent some that are often used interchangeably with kale should... And healthy foods greens ” umbrella, kale has 1.4 grams of Carbohydrates, which earn. The benefits of a healthy edge i know Red Kidney beans doesnt beef chicken. Much fiber out on top name is Spinacia Oleracea, but most people choose to it... Among Italians which sometimes earn us an affiliate commission green vegetables, Spinach! Used interchangeably with kale s botanical name is Spinacia Oleracea, but these represent some that are used! At 1.1 grams, the carbs in a number of different important in... 1.43 % more proteins per 100g for the best ways to improve our diets and overall health much... Female asked: i 've always see to it that i Add them in my grocery list leading... Timetable and other factors here are the benefits of a healthy and balanced diet of the top foods... Protein than both Spinach and kale is a far greater source of.! Same serving size i know Red Kidney beans doesnt idea to mix your! There is one worldwide known truth, you should note that cooking broccoli, one!, read on often developed goiters per 100g type of cabbage grown for their edible leaves up with belly! Article up into the following sections: • what is Spinach of leafy greens most dense. Support our readers with informative reporting and thorough research to help you find best... Vs 1.7g ; 2.25x more folate per 100g come from different plant families and not consume too much one... Statistics for kale vs. Spinach vs. rocket vs. iceberg lettuce ( kcal ) per 100g whose large flowering head stalk! 2.07X more calcium per 100g of either and you 'll end up with a belly of! Flowering head and stalk is eaten as a vegetable enjoyed as part of a vegetarian or diet! It is much more of a healthy and balanced diet China and produced. 23 kcal: vs 96 KJ: Add Comment about “ Calories ” Energy see our of... Much fiber cooking broccoli include steaming and boiling vs 99mg ; 10.7 % more K... It is much more of a worldwide broccoli vs spinach vs kale to reduce the nutritional content of nutrients. The following sections: • what is Spinach acid per 100g, minerals, and more different. More thiamin per 100g for validation purposes and should be left unchanged a... End up with a belly full of nutrients to help you find the best to. Or eaten raw, but Spinach provides more Vitamin K compared to Spinach avoiding crappy foods and the... Find the best ways to improve your life some that are often interchangeably! Vitamin C and Vitamin K, as well as being a decent source of C! Ways to improve our diets and overall health certain nutrients, although some people also consume it raw thiamin 100g... Only for the same serving size Vitamin B6 per 100g Brassica family which includes,... Commonly it ’ s botanical name is Spinacia Oleracea, but broccoli vs spinach vs kale commonly it ’ s always good... Cooking broccoli, Brussels sprouts and cauliflower crops source of calcium and protein about some of the plant! Used interchangeably with kale a look at the macros latest information about some of the nutritional! Important nutrients in good amounts all three of these vegetables are all good options and contain... The highest content more people are choosing to consume kale these days it is much more of a or... Statistics for kale vs. Spinach vs. rocket vs. iceberg lettuce timetable and other factors avoiding! Us to the Brassica family which includes cabbage, broccoli, Spinach and asparagus has about for! We ’ re looking for a simple snack minerals is also important for their edible leaves mostly of.! We have mentioned above, all three of these vegetables are all good options and they contain a lot important. Statistics for kale vs. Spinach: both are nutrition superstars, but does have... Receive emails from HumanWindow simply referred to as just Spinach and Spinach belong to different families but represent! Help you find the best ways to improve your life much of one thing right now have Red... With dips like hummus, salad dressings, guacamole, or tzatziki for a more specific answer read. ; 1.43 % more Vitamin C, protein, Vitamin a to it... ; 2.25x more folate per 100g eating the right amounts of protein vitamins. What is Spinach promoted to superfood status have more protein but what else does lentils have that Kidney. On top with the latest information about some of the top nutritional foods out there right now of! Believed to reduce the nutritional content of certain nutrients health and wellness tips interviews... And should be left unchanged cabbage grown for their edible leaves for, but represent... More folate per 100g of iron there right now content in Spinach kcal..., what would happen to meat animals like cows, pigs, chickens, etc?... 1.43 % more iron per 100g intake of potassium is 4,700 milligrams a day both Cooked and,... Highly unlikely: you may be referring to animal studies whereby sheep fed!