Per 100 g, Spinach and Kale compared on the 32 of 34 nutrients where both records have a usable value. Spinach is higher in 17, Kale is higher in 13 and 2 are equal. Content in the food is compared, not absorption.
Vitamins
Vitamins per 100 g
Nutrient
Spinach
Kale
Higher
Vitamin A (RAE / retinol equivalent)
469 µg
241 µg
Spinach
Vitamin C
28.1 mg
93.4 mg
Kale
Vitamin D
0 µg
0 µg
Equal
Vitamin E
2.03 mg
0.66 mg
Spinach
Vitamin K (phylloquinone)
483 µg
390 µg
Spinach
Thiamin (B1)
0.078 mg
0.113 mg
Kale
Riboflavin (B2)
0.189 mg
0.347 mg
Kale
Niacin (B3)
0.724 mg
1.18 mg
Kale
Pantothenic acid (B5)
0.065 mg
0.37 mg
Kale
Vitamin B6
0.195 mg
0.147 mg
Spinach
Biotin (B7)
0.1 µg
no usable value
not compared
Folate (total)
194 µg
62 µg
Spinach
Vitamin B12
0 µg
0 µg
Equal
Choline
19.3 mg
0.5 mg
Spinach
Minerals
Minerals per 100 g
Nutrient
Spinach
Kale
Higher
Calcium
99 mg
254 mg
Kale
Iron
2.71 mg
1.6 mg
Spinach
Magnesium
79 mg
32.7 mg
Spinach
Phosphorus
49 mg
55 mg
Kale
Potassium
558 mg
348 mg
Spinach
Sodium
79 mg
53 mg
Spinach
Zinc
0.53 mg
0.39 mg
Spinach
Copper
0.13 mg
0.053 mg
Spinach
Manganese
0.897 mg
0.92 mg
Kale
Selenium
1 µg
0.9 µg
Spinach
Iodine
2 µg
no usable value
not compared
Amino acids
Amino acids per 100 g
Nutrient
Spinach
Kale
Higher
Tryptophan
0.039 g
0.035 g
Spinach
Threonine
0.122 g
0.131 g
Kale
Isoleucine
0.147 g
0.175 g
Kale
Leucine
0.223 g
0.205 g
Spinach
Lysine
0.174 g
0.175 g
Kale
Methionine
0.053 g
0.029 g
Spinach
Phenylalanine
0.129 g
0.15 g
Kale
Valine
0.161 g
0.159 g
Spinach
Histidine
0.064 g
0.172 g
Kale
Sources and limitations
Spinach: USDA FoodData Central, SR Legacy, record 168462 (2018-04 (CSV)).
Kale: USDA FoodData Central, Foundation Foods, record 323505 (2026-10-29 (JSON)).
Values come from different source datasets (different laboratories, years and methods).
Content in the food is compared; absorption and bioavailability are not.
A nutrient shown as “not compared” has no usable value in one of the records (missing, trace or defined differently); it is never counted as zero.
Not medical advice; no recommended intakes are shown.
