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Spinach vs kale
Per 100 g, spinach has 23 calories and kale 35. Spinach has more iron (2.7 mg against 1.6 mg) and potassium (558 mg against 348 mg); kale has more fiber (4.1 g against 2.2 g) and calcium (254 mg against 99 mg). Beyond the label, spinach has more magnesium (79 mg against 33 mg), vitamin A (469 µg RAE against 241 µg RAE), vitamin E (2.0 mg against 0.66 mg) and vitamin K (483 µg against 390 µg); kale more riboflavin (0.35 mg against 0.19 mg) and vitamin C (93 mg against 28 mg). USDA FoodData Central, the typical form of each.
Data: USDA FoodData Central, April 30, 2026 release.
Updated · By GetFoodFacts · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked
The two labels, portion by portion
Each label shows the food's typical portion; switch either to 100 g to compare weight for weight.
Spinach
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
Spinach, raw, USDA FoodData Central.
Kale
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
Kale, raw, USDA FoodData Central.
Every label nutrient, per 100 g
| Per 100 g | Spinach | Kale | Spinach vs kale |
|---|---|---|---|
| Calories | 23 | 35 | -34% |
| Total fat | 0.4 g | 1.5 g | 1.1 g less |
| Saturated fat | 0.1 g | n/a | |
| Cholesterol | 0 mg | n/a | |
| Sodium | 79 mg | 53 mg | 26 mg more |
| Carbohydrate | 3.6 g | 4.4 g | 0.8 g less |
| Fiber | 2.2 g | 4.1 g | -46% |
| Sugars | 0.4 g | n/a | |
| Protein | 2.9 g | 2.9 g | -2% |
| Vitamin D | 0 mcg | n/a | |
| Calcium | 99 mg | 254 mg | -61% |
| Iron | 2.7 mg | 1.6 mg | +69% |
| Potassium | 558 mg | 348 mg | +60% |
Source: USDA FoodData Central (Spinach, raw; Kale, raw), April 30, 2026 release.
Vitamins and minerals beyond the label, per 100 g
| Per 100 g | Spinach | Kale | Spinach vs kale |
|---|---|---|---|
| Magnesium | 79 mg | 33 mg | +142% |
| Manganese | 0.90 mg | 0.92 mg | -3% |
| Selenium | 1.0 µg | n/a | |
| Zinc | 0.53 mg | 0.39 mg | +36% |
| Phosphorus | 49 mg | 55 mg | -11% |
| Thiamin | 0.08 mg | 0.11 mg | -31% |
| Riboflavin | 0.19 mg | 0.35 mg | -46% |
| Niacin | 0.72 mg | 1.2 mg | -39% |
| Vitamin B6 | 0.20 mg | 0.15 mg | +33% |
| Folate | 194 µg DFE | n/a | |
| Vitamin A | 469 µg RAE | 241 µg RAE | +95% |
| Vitamin C | 28 mg | 93 mg | -70% |
| Vitamin E | 2.0 mg | 0.66 mg | +208% |
| Vitamin K | 483 µg | 390 µg | +24% |
Source: USDA FoodData Central, every nutrient the two records report; differences of 20% and 5% of the Daily Value are named in the lead.
What the numbers do not say
Composition only: the table does not measure how either food affects blood sugar or health. The values are for the USDA forms named under each label; for a packaged product, its own label is the authority.
Next
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov