Kale
1 cup chopped (67g)
Spinach
1 cup cooked (180g)
Kale vs Spinach
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Kale wins
Ties
Spinach wins
Spinach leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Kale
Nutrient
Spinach
Magnesium
Iron
Calcium
Zinc
Potassium
Selenium
Manganese
Phosphorus
Copper
Vitamin C
Folate
Vitamin A
Vitamin K
Vitamin E
Fiber
Choline
Practicality & Cost
Practicality Ratings
Diet tags: Kale (vegetarian, vegan, pescatarian, dairy_free, nut_free) •Spinach (vegetarian, vegan, pescatarian, dairy_free, nut_free)
Weekly Cost Estimate
Kale is $0.50/week cheaper.
Better Together
These foods complement each other nutritionally through synergy effects.
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Vitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Folate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
High fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Vitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Zinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Vitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Phosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Vitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Related Comparisons
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.