Dr. Mark Hyman, author of Food: What the Heck Should I Eat goes so far as to say that, "You should aim to eat them at every meal. Broccoli vs Spinach - Which Has A Better Nutritional Profile? 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. In the USA (Nuñez de González,2015) nitrate mean values contents were conventional broccoli . Spinach belongs to the same family as beets, quinoa, and chard. Kale covers your daily need of Vitamin K 503% more than Broccoli. When it comes to leafy greens, such as spinach and kale, 1 cup raw is considered one serving. Both are low-calorie foods. On the other hand, spinach contains 4 times more vitamin K than broccoli. Compared to kale, broccoli is slightly higher in fiber and carbs. Scientific studies revealed that in the human body, calcium absorption from kale is relatively more than calcium absorption from milk. On the other hand, kale crushes spinach when it comes to vitamins K and C, plus it's also lower in calories and richer in heart-healthy flavonoids. Boil for 2 minutes then reduce to a simmer, cover and cook 15 . Dr. Ramsey's personally harvested more than . As far as nutrients, spinach is very similar to kale. On the other hand, kale only has a smaller percentage of iron. 2870 µg. Fresh spinach contains 1,688 mcg. READ THIS NEXT: Broccoli vs Cauliflower. Both broccoli and kale are light on calories, however, the difference is between the amount of protein. Eat a cup of either and you'll end up with a belly full of nutrients. Vitamins Broccoli is an excellent source of vitamin C and is radically higher compared to spinach (almost 3 times more). Broccoli This green veggie made the list of top 10 superfoods , which comes as no surprise. The following Kale vs Broccoli comparison chart shows you how much nutrients each contains in its raw, uncooked form. 130mg vs 28.1mg 16.41% more vitamin B6 per 100g? Compare Spinach Nutrition to Kale. See, much like raw broccoli or sweet potato, raw kale can be bitter and too chewy. Kale on the other hand, only contains about 1 mg per 100-gram serving. 5630 µg. Create a vitamin A-packed side dish by sauteing broccoli . For the most part, yes! Kale is also high in protein, and gives you slightly more of the macronutrient than broccoli. Add broccoli, kale, spinach, broth, and water. (Or, spinach and kale. While kale offers more than twice the amount of vitamin C as spinach, spinach provides more folate and vitamins A. Instructions Checklist. In the halls of healthy eating, leafy green vegetables reign supreme—and if two leafy greens in particular have to share the throne, it's kale and spinach. However, both kale and moringa have a significantly higher levels of beta-carotene than carrots - a vegetable typically noted for . . Kale and spinach are highly nutritious and and associated with several benefits. Spinach as a good alternative to kale. Like kale, it is also dark green but has a much more delicate texture. 0.71% more proteins per 100g? It is primarily good for the heart, as it stimulates the functions of the cardiovascular system. In arugula and in kale most calories came from carbs. Like most other green leafy vegetables, both collards and kale are low in calories and fat, and high in fiber. Let's not play favorites.) See tables below to compare arugula with kale . It was found that there are significant differences in the amounts of nitrate in spinach and kale during seasonal sampling. Kale contains around twice the Vitamin C as Spinach, but Spinach provides more Vitamin K and Vitamin A. Arugula: Arugula, an aromatic, leafy green sometimes called rocket, is a member of the same botanical family as watercress, cabbage and broccoli. For instance, kale contains more than twice the amount of calcium, fiber, and vitamin C, while spinach provides more vitamin K, vitamin A, magnesium, iron, and folate. Nutrition Comparison of Broccoli (Cooked) vs Cooked Kale vs Cooked Spinach. Although there are many nutritional similarities between the two vegetables, there are a few differences as well. However, you should note that cooking Broccoli, Spinach and Kale is believed to reduce the nutritional content of certain nutrients. |. Benefits of Kale. Leafy Greens Leafy greens, such as spinach, kale, swiss chard, collard and beet greens contain between 2.5-6.4 mg of iron per cooked cup, or 14-36% of the RDI. Spinach - 2022 - MasterClass. Add banana and blend until smooth. In the midst of the kale craze, the reasons some nutritious greens get the cold shoulder may have to do with culture, race, and class. Images credit - Shutterstock. However if you compare cup size, it only has 1.4 grams of protein for 2 cups. Vitamin C contained in kale, spinach and chard can help to prevent scurvy and other mouth infection such as gum bleeding by removing the bad bacteria which live in human mouth. Animal meats and eggs have abundant amounts of iron, but they also tend to be high in fat. If you compare the two, spinach is a better source of iron, magnesium and manganese as compared to kale . However, there are some nutrients kale is higher in, and some spinach is higher in. Broccoli are a great source of Thiamin, Riboflavin, Pantothenic Acid, Vitamin B6, Potassium, Calcium, Phosphorus, Iron. As already mentioned, kale is also much richer in vitamin K. Juicing provides a very nutrient-dense beverage in a smaller amount of liquid. 89% Daily Value of Vitamin C. 27% Daily Value of Manganese. "But spinach outdoes kale on iron . Kale contains 31 times more Copper than Broccoli. Dr. Ramsey's personally harvested more than 35 kinds of kale on his Indiana . 39% Daily Value of . Kale has 2.6 grams of protein for the same weight. Kale. Kale Vs Spinach: Protein. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. TASTE, TEXTURE AND PREPARATION KALE 89.3g vs 87g 10.81% more zinc per 100g? Dark, leafy greens are the epitome of "superfoods." They are rich in phytonutrients, antioxidants, vitamins, and fiber. Having this fiber will help to keep you feeling full after the meal, so that you feel more satisfied after the meal. Be it kale, cabbage, broccoli or spinach. Saute until the onion is fully softened, about 8 minutes. Nutritional Value of Collards vs Kale. They're a natural diuretic, have a higher calcium content than kale, and are loaded with iron and vitamin K. With their bitter taste profile, balance them out with neutral greens like spinach or romaine. Cook 1 to 2 minutes. Beta-Carotene (1 cup) The darker the spinach the greater the beta-carotene content. On a base level, spinach contains more iron, folate, magnesium, vitamin A, and vitamin K. Spinach also has a much more mild flavor than kale, which makes it more appealing to people who aren't as keen about leafy greens. Fact 1: There is Less Calories in Arugula. In the halls of healthy eating, leafy green vegetables reign supreme—and if two leafy greens in particular have to share the throne, it's kale and spinach. Heat (and massaging) tenderises the kale's tough fibres and reduces bitterness, and when sautéed with flavourful ingredients, the kale takes on the delicious flavours. In a stockpot, heat the oil over medium heat. Spinach holds the record for potassium, iron and manganese content. 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. 338 mcg of vitamin K. In equivalent raw weight, bok choy contains more vitamin C, vitamin A, and some other nutrients than spinach and around the . Like kale, one cup of spinach is only packing seven calories, but Armul is sure to point out that this leafy green uniquely "meets half your daily requirements for vitamin A and nearly twice the . Kale and spinach taste different and have different textures because they belong to two separate plant families. Spinach comes from a family of plants which includes beets, chard and quinoa. Spinach is a great source of fiber and a great way to get fiber in your meals. "Raw kale has a more bitter taste as compared with spinach and it tends to take center stage in anything you put it in." And prep-wise, kale can take a bit more time to prepare due to having . Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Kale is higher in nutrients, but check out these benefits of spinach and make your own decision. However, its curly dark leaves stand out . Step 1. It has anti-oxidant properties and helps in maintaining healthy bones, skin,. 10% Daily Value of Fiber. 205mg vs 99mg 10.7% more iron per 100g? For those who need a low-fiber diet, juicing may be a better option. The same goes for baby savoy spinach and its adult counterpart. Source: USDA National Nutrient Database for Standard Reference, Release 28 9% Daily Value of Tryptophan. Kale Vs. Iron Comparison. These flavonoids are packed with anti-inflammatory and anti-carcinogenic properties. Broccoli is also richer in vitamin B5. A 100-gram serving contains about 2.7 milligrams, which is nearly 35 percent of the recommended daily value. Role of Spinach In The Lectin-Free Diet. 1.83x more food energy (kcal) per 100g? Both also contain significant amounts of vitamins C, K, E and B2, as well as calcium, manganese, folate and pro-vitamin A. Spinach have significantly more Vitamins A, E, C, K than peas. Spinach is a green herb that can ripen just in a month. It's low in calories (a cup contains a mere 5 calories), rich in lutein and vitamin A. Arugula's flavor is often likened to peppery mustard, making it . For instance, broccoli contains a higher . Broccoli is also higher in calories than spinach; the ratio is 34 to 23kcal per 100g. It also contains similar vitamins and minerals to kale such as vitamins A, K and iron. Spinach contains more than 9,300 international units per 100-gram serving, which is well over 100 percent of the recommended daily intake. Non-starchy vegetables like spinach, asparagus, broccoli, and kale . Sure, broccoli has its little brother rabe, but kale comes in Tuscan, curly, Russian Red, and so many more varieties. Spinach are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Iron. This can help you eat less overall calories with the meal. Add the onion, 1 tablespoon of lemon juice and 1/4 teaspoon of the salt. Kale takes the prize for fiber and beta-carotene. Spinach have significantly more Vitamins A, E, K than broccoli. Mix to combine and then bring the soup to a boil. Top 10 nutrients from 1 cup of cooked spinach (180 g): 1111% Daily Value of Vitamin K. 377% Daily Value of Vitamin A. A side-by-side comparison shows that moringa provides a better source of plant protein by more than a factor of two. Conclusion. Fresh spinach contains 3,659 mcg. Lutein (1 cup) Great for free radical damage and macular degeneration. Both contain varying amounts of several important micronutrients including vitamin A and riboflavin. Not only that, but it boasts more fiber, protein and vitamin A than kale and is also higher in calcium and iron. These include spinach, beet greens, roots of beets, Swiss chard, collards, parsley . If you are preparing a 3.5 cup of kale salad, you will get 315 mg of calcium —more calcium than you would get from a glass of cow's milk. Kale, also known as borecole, is part of the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussel sprouts. Magnesium. Add the mustard, thyme, salt, pepper, cayenne, and garlic. Compared to kale, broccoli is slightly higher in fiber and carbs. There are a million kinds of kale. Battle of the Super Greens: Kale Vs. Spinach. Spinach are a great source of Thiamin, Niacin, Zinc, Phosphorus. 66% Daily Value of Folate. The Food Guide Pyramid indicates that you should consume three to five servings of vegetables a day. Spinach is very high in Vitamins a and K and is rich in Vitamin C, Folate, Calcium, Iron, Magnesium, Potassium and Manganese. Plus, they're rich in vitamin C, which plays a central role in disease prevention and immune function (). Arugula, spinach and kale, oh my! In terms of omega-3 and omega-6 fatty acids, spinach has less than kale, but it still has a good ratio of omegas-3 to 6. As it is part of the cruciferous vegetable along with others like broccoli, brussels sprouts, cauliflower and cabbage, its very low in fat. Both spinach and kale contain iron, but spinach is the more potent option. 3mg vs 2.71mg 11.39% more magnesium per 100g? Baby spinach and flat leaf adult spinach both have long stems, round leaves, and a bright, saturated green color. When it comes to iron in kale vs spinach, spinach has the upper hand. Spinach. As far as nutrients, spinach is very similar to kale. Spinach also has some protein and carbs and while it does not have as much omega-3s, it does . Spinach contains relatively high quantities of protein compared with other vegetables, though it is slightly lower in protein than kale. 704.8 µg. When it comes to having a healthy diet, green leafy vegetables are hands-down one of the best foods to consume. Since baby spinach is merely made up of the youngest leaves of the flat leaf spinach plant, it has a very similar look to its adult counterpart. Spinach - 2022 - MasterClass. Broccoli is a good source of B vitamins and potassium. Spinach and kale: two most nutritious leafy greens you can have on keto diet. Search the database of over 200,000 foods. Not only lowering cholesterol level, these groups of vegetables also may give benefits in lowering blood pressure. Top 10 nutrients from 1 cup of cooked kale (130 g): 1327% Daily Value of Vitamin K. 354% Daily Value of Vitamin A. The biggest difference is that kale contains more of these vitamins and . Fresh spinach contains 0.81 mg of iron. Kale has more Vitamin K, Copper, Vitamin A, Vitamin C, Manganese, Folate, Calcium, Iron, and Vitamin B6, while Broccoli has more Vitamin B5. Skip the prepacked bag of bland baby spinach and go for the full-size, dark-green bunch—the flavor is unmatched. Lower blood pressure. Broccoli Nutritional value It is rich in zinc, calcium, selenium, pantothenic acid, chromium, folate, Vitamins E and B1. Butter, nutmeg, Parmesan, cream, sesame, and bacon are all great complements. In all significant differences, autumn nitrate concentrations were higher compared to the results obtained in the spring. 10% Daily Value of Copper. Spinach -- The Great Debate. Nutrition Comparison of Broccoli (Cooked) vs Cooked Kale vs Cooked Spinach. Based on their nutritional profiles, whenever you eat 100 grams of broccoli, you get about 39 calories. While broccoli has a lesser calorie intake, kale is high on proteins and vitamins. Dogs that are prone to kidney or bladder stones should avoid other foods with high calcium oxalate contents. Broccoli: Either Way, Just Eat Your Veggies. Broccoli is a good source of B vitamins and potassium. Spinach has 1.7 grams of protein per 2 cups / 60 grams. Like kale, it is also dark green but has a much more delicate texture. 136 mcg of folate. While typically found in teas, dandelion greens are one of the most unknown types of lettuce. Instructions: Heat the oil in a large soup pot. Broccoli contains more protein than both Spinach and Kale, and it also contains roughly twice as much fiber. Beta-carotene. Add the chopped onions and carrot and cook 2 to 3 minutes. 100 facts in comparison Broccoli vs Kale Broccoli Kale Why is Broccoli better than Kale? Our nutrition coaching program can help you to eat . Adding these vegetables to your diet might be difficult when you have a busy schedule, . One cup of spinach contains up to 15 to 30% of your daily iron requirements (Recommended Intakes according to a person's age and sex). 42kcal vs 23kcal 2.07x more calcium per 100g? At first glance, you can see that in arugula is much less calories than in kale. They're both high in vitamin K — a key vitamin involved in healthy blood clotting and bone formation (). One cup florets contain 20 calories, 2 grams protein, and is an excellent source of antioxidant vitamins . In regards to iron components, spinach wins the iron battle against kale by a long-shot. Cooked kale nutrition One cup of cooked kale contains only 36.4 calories, 7.3 grams of carbohydrate . 14. Spinach is very high in Vitamins a and K and is rich in Vitamin C, Folate, Calcium, Iron, Magnesium, Potassium and Manganese. 482.9 µg. Search the database of over 200,000 foods. "Kale has slightly more calcium and vitamin C than spinach," Joe points out. 0.12mg vs 0.06mg For those gym bunnies who are looking to lose weight or get into shape, Kale is an excellent addition to your diet. 100 facts in comparison Kale vs Spinach Kale Spinach Why is Kale better than Spinach? For spinach, however, you'll get about 23 calories in the same amount of serving (3, 15). For instance, kale contains more than twice the amount of calcium, fiber, and vitamin C, while spinach provides more vitamin K, vitamin A, magnesium, iron, and folate.