Battle of the Leafy Greens: Spinach vs. Kale

Leafy greens are perhaps the superstars of the vegetable family: they contain myriad health benefits, they’re tasty, and they’re versatile. Those of us who grew up watching Popeye are familiar with the merits of spinach, but in the last few years a new leafy green has taken over the limelight: kale. The two look similar, taste similar, and are often used in similar ways. So, just how similar are they?

Calories: While the number of calories should never be a concern while munching veggies, a cup of kale has double the calories that a cup of spinach does.

Magnesium: Magnesium contributes to strong bones, and spinach contains a quarter of your daily magnesium. This might be why Popeye was such a tough guy!

Vitamin C: Kale takes the lead here. Kale has four times the amount of Vitamin C, a powerful antioxidant, than spinach.

Calcium: While it’s a close call, kale edges out spinach in its amount of calcium.

Protein: Kale has 15 percent more protein than spinach. (Maybe Popeye should have switched!)

The bottom line is that, with either kale or spinach, you can’t go wrong! In terms of benefits, spinach may be the better option for pregnant women because of its rich amounts of the nutrients folate and iron, whereas vegans may choose kale in order to get a calcium and protein fix. Happy munching!

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