However, you should note that cooking Broccoli, Spinach and Kale is believed to reduce the nutritional content of certain nutrients. Nutrition comparison for kale vs spinach. Of course there are many other green vegetables, but these represent some that are often used interchangeably with kale. What are the benefits of a vegetarian or vegan diet other than saving animal lives. LOGIN. We think that it’s always a good idea to mix up your nutrition and not consume too much of one thing. Cabbage, raw. LOG OUT. Both kale and spinach are high in calcium and spinach is a great source of iron. So, that brings us to the end of our look at Spinach, Kale and Broccoli. 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. Overall, kale has a little bit more carbs content compared to spinach. 0.04g vs 0.035g; 2.07x more calcium per 100g? It's worth noting, though, that it's a much bigger commitment to eat … 146 KJ : vs 96 KJ : Add Comment about “Energy” Total Carbohydrates . 11109. Broccoli contains more protein than both Spinach and Kale, and it also contains roughly twice as much fiber. 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. Get your answers by asking now. Kale is a type of cabbage grown for their edible leaves. Broccoli, spinach and asparagus all contain potassium, but spinach has the highest content. 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. Kale vs Spinach Nutritional facts. Basic Nutrition Facts; Calories . Facebook Tweet Pin Print. The Showdown: Kale vs. 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. • Spinach vs Kale vs Broccoli Read about their differences and health benefits and find out which of the two is the winner of the kale vs. spinach … At 1.1 grams, the carbs in a cup of raw spinach is made up mostly of fiber. The following Kale vs Broccoli comparison chart shows you how much nutrients each contains in its raw, uncooked form. Kale vs. Spinach. This field is for validation purposes and should be left unchanged. Although both greens look similar and fall under the larger “superfood greens” umbrella, kale and spinach belong to different families. Broccoli vs Spinach – Which Has A Better Nutritional Profile? Kale contains around twice the Vitamin C as Spinach, but Spinach provides more Vitamin K and Vitamin A. 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. 2.6g vs 1.7g; 2.25x more folate per 100g? Kale is a far greater source of Vitamin C and Vitamin K compared to spinach and rocket. 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). Spinach. 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. If the majority of people become vegans, what would happen to meat animals like cows, pigs, chickens, etc.? 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. • What is Kale? 0.07mg vs 0.07mg; 1.95x more riboflavin per 100g? 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. 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. Relevance? by Paul Niiyama. 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. As we have mentioned above, all three of these Vegetables can be enjoyed as part of a healthy and balanced diet. 11090. 42kcal vs 23kcal; 5.71% more cystine per 100g ? 2.82g vs 2.8g; 1.53x more dietary fiber per 100g? It comes from a plant which is closely related to Kale, Cauliflower and Brussels Sprouts. We’re going to split this article up into the following sections: • What is Spinach? Which is the healthiest overall or most nutritionally dense. First, let's take a look at the macros. A 100-gram serving contains approximately 560 milligrams. Let’s start by comparing some of the basic nutritional values of Spinach, Kale and Broccoli. Broccoli vs Spinach vs Kale. Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. It has become very popular in recent years due to its touted nutritional benefits, and it has often been branded as a ‘superfood’. 2 Answers. Favorite Answer. 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… Broccoli is rich in Vitamin C, Protein, Vitamin A and Vitamin K. It also contains Potassium and Fiber. LOGIN. Maximize your nutrients, minize your calories. 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. Answer Save. Kale contains 120mg/100g Vitamin C, so per serve may contain around … 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. Spinach vs Marrow-stem Kale - In-Depth Nutrition Comparison. That being said, all three of these vegetables are all good options and they contain an important range of Vitamins and Minerals. Maximize your nutrients, minize your calories. Broccoli and spinach are very nutritious and healthy foods. Broccoli vs Chicken. 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. Spinach is rich in a lot of important nutrients. Broccoli is an edible green plant in the cabbage family whose large flowering head and stalk is eaten as a vegetable. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. 35 kcal : vs 23 kcal : Add Comment about “Calories” Energy . 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? 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. 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