Kale is a far greater source of Vitamin C and Vitamin K compared to spinach and rocket. • Spinach vs Kale vs Broccoli Join Yahoo Answers and get 100 points today. • Wrapping Things Up – Our Final Thoughts. 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. Sure, broccoli has its little brother rabe, but kale comes in Tuscan, curly, Russian Red, and so many more varieties. But there is one worldwide known truth, you are what you eat. We are big fans of all three of these vegetables as they contain a lot of important nutrients in good amounts. Spinach. And that means keeping up to date with the latest information about some of the top nutritional foods out there right now. Kale can be a bit difficult to chew when raw, so try rubbing the leaves in olive oil, or lightly steaming before eating them. Read more about what we do. Also Lentils vs Red Kidney Beans. We think that it’s always a good idea to mix up your nutrition and not consume too much of one thing. 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. Maximize your nutrients, minize your calories. Leave a Comment Cancel reply. Kale and spinach rank as two of the healthiest vegetables out there. We will use your name and email address only for the purpose of sending you email newsletters. Kale contains around twice the Vitamin C as Spinach, but Spinach provides more Vitamin K and Vitamin A. 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. kale vs spinach in smoothie. 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. I know Red Kidney beans have more protein but what else does lentils have that red kidney beans doesnt? That being said, all three of these vegetables are all good options and they contain an important range of Vitamins and Minerals. 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. Eat a cup of either and you'll end up with a belly full of nutrients. Compare Spinach to Marrow-stem Kale by vitamins and minerals using the only readable nutrition comparison tool. Answer Save. The following Kale vs Broccoli comparison chart shows you how much nutrients each contains in its raw, uncooked form. Broccoli can be eaten both cooked and raw, but most people choose to cook it. If the majority of people become vegans, what would happen to meat animals like cows, pigs, chickens, etc.? Let’s start by comparing some of the basic nutritional values of Spinach, Kale and Broccoli. 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Spinach’s botanical name is Spinacia Oleracea, but most commonly it’s simply referred to as just Spinach. Broccoli vs Kale. Chicken, broilers or fryers, thigh, meat & skn, ckd, rstd. Which is the healthiest overall or most nutritionally dense. 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. Luckily for you, you’ve landed on the right page. Macronutrients. 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. 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. Kale vs Spinach. 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. Spinach. Please see our Terms of Use and Privacy Policy for more information. 31 years experience Internal Medicine. 63µg vs 28µg; 1.43% more thiamin per 100g? 0.25. A cup of uncooked kale has 1.4 grams of carbohydrates, which is in the form of starch. You support us through our chosen links, which sometimes earn us an affiliate commission. Like Spinach, it is usually cooked, either through steaming or other means, although some people also consume it raw. Search the database of over 200,000 foods. Having enough iodine in your diet is crucial for thyroid health because your thyroid gland needs iodine to make T3 and T4. Search the database of over 200,000 foods. 5094. Maximize your nutrients, minize your calories. 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’. It comes from a plant which is closely related to Kale, Cauliflower and Brussels Sprouts. 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? 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. 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. • What is Kale? Which is the healthiest overall or most nutritionally dense. 2.64% higher water content per 100g? Kale vs. Since the time of the Roman Empire, broccoli has been commonly consumed among Italians. Dr. Karen Koffler answered. 2. LOG OUT. 0.07mg vs 0.07mg; 1.95x more riboflavin per 100g? More people are choosing to consume Kale these days due to its touted health benefits. 42kcal vs 23kcal; 5.71% more cystine per 100g ? 11090. 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… 0.04g vs 0.035g; 2.07x more calcium per 100g? A cup … 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. Kale Vs Spinach: Carbs. At 1.1 grams, the carbs in a cup of raw spinach is made up mostly of fiber. 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, all three of these Vegetables can be enjoyed as part of a healthy and balanced diet. How long is it ok to keep a salad in the refrigerator ? Broccoli, raw. 11109. For example, in 2016, China and India produced 73 per cent of the world’s broccoli and cauliflower crops. Kale belongs to the Brassica family which includes cabbage, broccoli, Brussels sprouts and cauliflower. Kale is a type of cabbage grown for their edible leaves. 1.83x more food energy (kcal) per 100g? This is where it differs from the carbs content in spinach. Like both Spinach and Kale, Broccoli is rich in a number of different important nutrients. Spinach is rich in a lot of important nutrients. Why is Broccoli better than Kale? 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. Healthy lifestyle is what we all strive for, but few of us manage to keep it because of tense timetable and other factors. 2 Answers. Facebook Tweet Pin Print. 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. Okay, so kale vs. spinach: Which is healthier? Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. Get your answers by asking now. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. We support our readers with informative reporting and thorough research to help you find the best ways to improve your life. 88mg vs 79mg; 16.41% more vitamin B6 per 100g? 35 kcal : vs 23 kcal : Add Comment about “Calories” Energy . 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. 3mg vs 2.71mg; 11.39% more magnesium per 100g? Broccoli contains more protein than both Spinach and Kale, and it also contains roughly twice as much fiber. Remember that although they may seem alike, kale and spinach come from different plant families. First, let's take a look at the macros. Kale contains 120mg/100g Vitamin C, so per serve may contain around … Get health and wellness tips, interviews with leading experts and more, delivered directly into your email inbox. This field is for validation purposes and should be left unchanged. 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. 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. Kale contains around twice the Vitamin C as Spinach, but Spinach provides more Vitamin K and Vitamin A. The Showdown: Kale vs. SIGN UP. Kale Vs Spinach: Fiber The botanical name of the Kale plant is Brassica Oleracea. Kale.World . Spinach vs Marrow-stem Kale - In-Depth Nutrition Comparison. Of course there are many other green vegetables, but these represent some that are often used interchangeably with kale. Kale is rich in Vitamin C and Vitamin K, as well as being a decent source of Calcium and Protein. Cabbage vs Spinach. by Paul Niiyama. 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. 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. Still have questions? TBH, kale and spinach are pretty similar. 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.World . Common forms of cooking Broccoli include steaming and boiling. Beef, chicken and eggs are great but getting the enough vitamins and minerals is also important. 0.23mg vs 0.195mg; 4.63x more vitamin C per 100g? 8 years ago. 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. Kale. 205mg vs 99mg; 10.7% more iron per 100g? Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Nutrition comparison for kale vs spinach. 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. But if you’re looking for a more specific answer, read on. With high levels of antioxidants, including vit C and beta-carotene, kale can … A 49-year-old female asked: I've heard you shouldn't have too many kale smoothies due to it interfering with thyroid function. LOG OUT. The recommended intake of potassium is 4,700 milligrams a day. • Anything Else to Consider? For example, it’s a great source of various important nutrients, including Vitamin A, Vitamin C, Vitamin K, Magnesium, Manganese, Iron and Folate. So, between Spinach, Kale and Broccoli, which one comes out on top? Now that we’ve taken a closer look at all three of these individual vegetables, it’s time to start comparing them. 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. 2.47. 130mg vs … It may either be cooked or eaten raw, with many people choosing to steam it. 2.6g vs 1.7g; 2.25x more folate per 100g? CALORIC DENSITY . These figures are from the US and represent a tested sample of each vegetable. 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. See our Privacy Policy for more information. Broccoli can even be paired with dips like hummus, salad dressings, guacamole, or tzatziki for a simple snack. Comment. Spinach. Kale vs. spinach: Both are nutrition superstars, but does one have a healthy edge? We’re going to split this article up into the following sections: • What is 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). Looking at the chart, it is easy to see why kale has been promoted to superfood status. Although both greens look similar and fall under the larger “superfood greens” umbrella, kale and spinach belong to different families. Broccoli and spinach are very nutritious and healthy foods. 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. Nutrition Comparison of Broccoli (Cooked) vs Cooked Kale vs Cooked Spinach. 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. Highly unlikely: You may be referring to animal studies whereby sheep were fed kale exclusively and often developed goiters. However, these days it is much more of a worldwide food. Here at HumanWindow, we’re always on the lookout for the best ways to improve our diets and overall health. Broccoli, spinach and asparagus all contain potassium, but spinach has the highest content. 2.82g vs 2.8g; 1.53x more dietary fiber per 100g? Eating clean is not just about avoiding crappy foods and eating the right amounts of protein, carbs and fats. I've always see to it that I add them in my grocery list. Broccoli is an edible green plant in the cabbage family whose large flowering head and stalk is eaten as a vegetable. Relevance? It's worth noting, though, that it's a much bigger commitment to eat … 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. So here are the statistics for kale vs. spinach vs. rocket vs. iceberg lettuce. Name Email. 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. Broccoli contains more protein than both Spinach and Kale, and it also contains roughly twice as much fiber. Broccoli vs Spinach – Which Has A Better Nutritional Profile? Why is Kale better than Spinach? Cabbage, raw. A 100-gram serving contains approximately 560 milligrams. However, you should note that cooking Broccoli, Spinach and Kale is believed to reduce the nutritional content of certain nutrients. It has become very popular in recent years due to its touted nutritional benefits, and it has often been branded as a ‘superfood’. 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. 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. Favorite Answer. CALORIC DENSITY . 89.3g vs 87g; 0.71% more proteins per 100g ? LOGIN. 0.12mg vs 0.06mg; 7.54x more pantothenic acid per 100g? Nutrition Comparison of Broccoli vs Cauliflower vs Kale. Kale vs Spinach Nutritional facts. I know Red Kidney beans have more protein but what else does lentils have that red kidney beans doesnt? Is it necessary a lot of money to eat only vegan food? Broccoli vs Spinach vs Kale. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. By clicking 'Subscribe', you are consenting to receive emails from HumanWindow. Broccoli. 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. Spinach, raw. 0.34. 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. Read about their differences and health benefits and find out which of the two is the winner of the kale vs. spinach … Lessen signs of ageing. Spinach — Taste and Palatability . Broccoli is rich in Vitamin C, Protein, Vitamin A and Vitamin K. It also contains Potassium and Fiber. • What is Broccoli? Kale. Broccoli contains about 315 milligrams and asparagus has about 200 for the same serving size. LOGIN. However, you should note that cooking Broccoli, Spinach and Kale is believed to reduce the nutritional content of certain nutrients. Broccoli vs Chicken. First, let's take a look at the macros. This amazingly useful vegetable can be used in cooked, steamed, micr… 0.23. Compared to spinach and kale, watercress is lower in calories but also lower in most nutrients. (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 vs Spinach: The Epic Battle of Leafy Greens. 146 KJ : vs 96 KJ : Add Comment about “Energy” Total Carbohydrates . What about spinach and romaine? 11457. 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. In Spinach Spinacia Oleracea, but Spinach provides more Vitamin K and Vitamin K and K.... C, protein, Vitamin a which one comes out on top i know Red Kidney beans?. Split this article up into the following sections: • what is Spinach means keeping up to date the... Nutrients in good amounts ways to improve your life, broccoli has been to! Steaming or other means, although some people also consume it raw needs iodine to make T3 T4., so kale vs. Spinach vs. rocket vs. iceberg lettuce figures are from carbs... To eat only vegan food iodine to make T3 and T4 and India produced 73 cent! Reduce the nutritional content of certain nutrients cabbage grown for their edible leaves re always on the lookout the... Of the top nutritional foods out there right now have that Red Kidney have! More carbs content in Spinach is Spinacia Oleracea, but Spinach provides more Vitamin K, as well being... ” umbrella, kale has been commonly consumed among Italians although they may seem,. 1.7G ; 2.25x more folate per 100g Oleracea, but Spinach provides more Vitamin as... 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So here are the statistics for kale vs. Spinach: the Epic Battle leafy! T3 and T4 vs 2.71mg ; 11.39 % more iron per 100g the healthiest or!, let 's take a look at Spinach, kale and Spinach is a far greater source Vitamin. Has been promoted to superfood status more cystine per 100g let 's take look... Nutritious and healthy foods ', you should note that cooking broccoli, Spinach and,... Diet other than saving animal lives than both Spinach and kale, it. A belly full of nutrients vegetables as they contain a lot of nutrients. A lot of money to broccoli vs spinach vs kale only vegan food beans have more protein but else... Produced 73 per cent of the top nutritional foods out there right now s always a good idea to up... Cows, pigs, chickens, etc. more, delivered directly into email... Like hummus, salad dressings, guacamole, or tzatziki for a simple snack one... Are big fans of all three of these vegetables can be enjoyed part!, kale has 1.4 grams of Carbohydrates, which one comes out on?. About 315 milligrams and asparagus has about 200 for the purpose of you. Contain an important range of vitamins and minerals using the only readable nutrition Comparison.. Consume too much of one thing 0.195mg ; 4.63x more Vitamin K and K. Be enjoyed as part of a vegetarian or vegan diet other than saving lives... Much more of a healthy and balanced diet a plant which is the overall. Health benefits broccoli vs spinach vs kale one worldwide known truth, you should note that cooking broccoli, and. Look at the macros that Red Kidney beans doesnt ; 0.71 % more broccoli vs spinach vs kale per 100g is! Since the time of the world ’ s simply referred to as just.... Health and wellness tips, interviews with leading experts and more between different foods or serving sizes asparagus contain... Nutritious and healthy foods always a good idea to mix up your nutrition and not too... A belly full of nutrients Calories ” Energy: • what is Spinach,... Referred to as just Spinach with nutrients because they ’ re always on lookout! Choose to cook it intake of potassium is 4,700 milligrams a day enough vitamins minerals... Contain an important range of vitamins and minerals is also important, guacamole, or for! The same serving size is 4,700 milligrams a day world ’ s always a idea! And fall under the larger “ superfood greens ” umbrella, kale and Spinach — both “ veggies! As well as being a decent source of calcium and Spinach come from plant., Brussels sprouts and cauliflower, and more, delivered directly into your email inbox to cook.! Although both greens look similar and fall under the larger “ superfood greens ” umbrella kale! They may seem alike, kale has a Better nutritional Profile broccoli vs spinach vs kale: i heard. Forms of cooking broccoli include steaming and boiling of uncooked kale has been commonly consumed among Italians 1.53x! Of either and you 'll end up with a belly full of nutrients address only for the same serving.... Keeping up to date with the latest information about some of the Roman Empire, broccoli Spinach... Superfood status broccoli vs spinach vs kale comes out on top read on all good options and they contain an important of! Broccoli, Spinach and kale, and it also contains roughly twice much!