Home Food & Health Spinach vs. Kale: Which One Is Healthier?

Spinach vs. Kale: Which One Is Healthier?

Spinach vs. Kale

There are some superfoods that help you become strong and fight off a number of health disorders. Both kale and spinach fall in the group of superfoods and are regularly consumed by health-conscious people. From offering a lot of vitamins to supplying the body with minerals such as potassium and calcium, both kale and spinach prove to be helpful. But which is a healthier option and how much of it should you consume? Read on to get the answers. 

  1. Vitamin C and K

    Kale is one of the best sources of Vitamin C and Vitamin K. Both these vitamins are found in high volumes of kale and this is one of the most beneficial reasons why you should have kale regularly. While Vitamin C improves your immunity, Vitamin K helps to form clots and heal wounds in the body. Kale is also a very good source of manganese, calcium, and potassium, all of which are important for your health.

  2. Vitamin A

    While kale does have good amounts of Vitamin A, it doesn’t outweigh spinach in this regard. Spinach is considered to be one of the best and richest sources of Vitamin A. Vitamin A deficiency can be very dangerous for the body and can lead to problems such as night blindness, respiratory tract infections, poor skin health, etc. If you consume spinach regularly, you will not suffer from any such deficiency as you get 141 micrograms (mcg) of Vitamin A when you eat 100 gm of spinach.

  3. Iron and folate

    Iron and folate are both essential for the proper functioning of the human body. Iron is needed for the body to process and use energy optimally. Folate helps the tissues and cells to grow. Spinach offers both iron and folate in high amounts and helps the body to get all the nutrition it needs. Hence, spinach indeed proves to be a superfood.

  4. Taste

    While kale has a slightly bitter taste, spinach is more pleasant and easy on the palate. You can add spinach to practically any dish, ranging from a smoothie to lasagna, but the range of kale is more restrictive. However, there are some great recipes such as kale crisps which help you to have more kale in a fun and delicious way. 

    As you can see, kale and spinach are superfoods and offer many health benefits. So the next time you go veggie-shopping, ensure you stock up amply on these wonderful green leafy vegetables.


Plant-based foods give you all the nutrition that you need, so you need to include good ones like kale and spinach in your daily diet. From vitamins to minerals to fibre, your body gets all the goodness it deserves when you eat well. Encourage your children to eat these superfoods as well and build up their strength and immunity in a solid and uncompromised manner. You can also consider growing these greens in your home garden and have a ready stock of them for whenever you need to pluck and prepare a delicious and healthy dish.

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