(Source: USDA, see Reference 1) Both of these leafy greens are low in calories and loaded with vitamin K, which supports bone and cardiovascular health, an… Spinach is high in oxalate. Spinach. Oxalate is a compound that binds to calcium and iron in the intestines and prevents the absorption of it. Parsley vs Spinach - In-Depth Nutrition Comparison. For example, cooking reduces the levels of some antioxidants in broccoli, but increases others. While kale offers more than twice the amount of vitamin C as spinach, spinach provides more folate and vitamins A and K. Both are linked to improved heart health, increased weight loss, and protection against disease. The same quantity of kale has 36 calories, 2.6 grams of fiber, 2.5 grams of protein, 93.6 grams of calcium, and 296.4 milligrams of potassium. Kale is a superfood. © AskingLot.com LTD 2020 All Rights Reserved. The choice isn’t really about which one is better for everyone, but which is better for you. Dried apricots. Spinach Calories and Carbs. Spinach are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Iron. Iron: Although these two greens are very close in iron content, spinach does have a slight edge over kale. Kale and spinach aren’t even from the same plant family, even though they are often used interchangeably in recipes for things like salads, smoothies, and soups. Raw Spinach is better than Cooked Spinach? So, if you happen to maintain a healthy calorific intake, going for nutrient-dense spinach could be a really good choice. Steamed kale is actually 43% as potent as cholestyramine. There are, however, a handful of nutrients for which kale is a standout. Nutritional Comparison of Kale and Spinach. What is internal and external criticism of historical sources? amzn_assoc_title = "My Amazon Picks"; One stalk of celery contains only about 10 calories, while a cup of chopped celery contains about 16. In addition to the vitamin benefits you get from kale, it’s. As a matter of fact, just as eating a variety of other types of foods convey a good nutritional diet, kale and spinach are both very healthy and highly nutritious vegetables. 10 Best Air Purifying Plants NASA-approved. Cooked vs. Spinach. Banana Tea Benefits For Health And Beauty, What Foods Are Suitable To Eat With Hummus, Best Organic Baking Powder For Home Cooking, Oolong Tea Versus Green Tea: Similarities And Differences. amzn_assoc_ad_type = "smart"; Kale and spinach contain similar amounts of protein - kale has 2.9g of protein per 100 grams and spinach has 2. Best for: Smoothies and salads Red kale is often considered the sweetest kale, which makes it perfect for eating raw. If you wish to get more calcium, then switch to kale. Spinach – Dietitian’s Take. I have difficulty eating enough throughout the day, but can easily consume them as a drink. amzn_assoc_region = "US"; Verdict: While kale is a better source for some essential vitamins and minerals — including manganese, copper, calcium, and vitamins A, C, B6, and K — spinach is a richer source of folate and an equally good source of iron and fibre. Also, recent studies have indicated that eating foods high in goitrin in moderation, is fine and won’t be likely to harm most people. They are interchangeable in many recipes and are both delicious and healthy. While spinach has more folate, Vitamin K, Vitamin A and Magnesium. And when it comes to certain minerals, you're better off eating your spinach cooked. On the other hand, kale only has a smaller percentage of iron. Spinach is a superfood, but do you know how much Iron is in Kale vs. Spinach is very high in Vitamins a and K and is rich in Vitamin C, Folate, Calcium, Iron, Magnesium, Potassium and Manganese. But don't think this means dark, leafy greens aren't part of a healthy diet: In moderation, they're perfectly fine. Compare Spinach to Parsley by vitamins and minerals using the only readable nutrition comparison tool. A diet rich in calcium helps reduce the amount of oxalate being absorbed by your body, so stones are less likely to form. Lentils. 1.83x more food energy (kcal) per 100g? The leafy green is an excellent source of folate and vitamins K, C and A and rich … The myth that the spinach contains exceptionally high amounts of iron was debunked by scientists a long time ago. High in insoluble fiber, and low in carbs, spinach can help bulk up stool and may help prevent constipation. For example, 100 grams of spinach contains 1.1 times more iron than the same amount of red meat and 2.2 times more than 100 grams of … For example, you will notice that kale has more calcium and more than three times the amount of Vitamin C as spinach has. Over time, lowering your cholesterol can lead to a reduced risk of heart disease. Thus, contrary to popular belief, neither of them gives super-strength (like spinach did for Popeye), but both have high levels of micronutrients, Vitamin-K and Vitamin C. From the above chart, even though Kale and spinach both seem to offer similar nutritional benefits, there is some level of differences as well. If you have thyroid problems, cooking your kale before eating it, and making sure you eat enough foods high in iodine (foods like seafood and dairy), will help prevent any potential problems from the ingestion of goitrin. But don't think this means dark, leafy greens aren't part of a healthy diet. Steamed kale is actually 43% as potent as cholestyramine. Just one cup can give you more than 200% of your vitamin A for the day, and nearly 700% of your vitamin K. But in some cases, eating kale might not be as healthy as you think. Spinach is also high in. These flavonoids are packed with anti-inflammatory and anti-carcinogenic properties. Spinach is also higher in iron, which your body needs to carry oxygen from your lungs to the rest of your body. Nevertheless, this green leafy vegetable has managed to maintain its reputation as an excellent source of iron, perhaps because it actually does contain surprisingly high amounts of iron compared with other vegetables. Raw Spinach for Iron Content. As part of a balanced and nutritious diet, I wanted to make sure I was getting good levels of vitamins and minerals every day. Spinach? 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). Kale provides more vitamin A, vitamin C and calcium. eval(ez_write_tag([[468,60],'greenlivingzone_com-box-3','ezslot_16',146,'0','0'])); Kale and spinach aren’t even from the same plant family, even though they are often used interchangeably in recipes for things like salads, smoothies, and soups. An oxalate-rich diet increases the amount of oxalate in your urine, which can lead to the formation of calcium oxalate kidney stones. eval(ez_write_tag([[336,280],'greenlivingzone_com-banner-1','ezslot_4',150,'0','0'])); Spinach, like kale, has many health benefits besides boosting your vitamin intake. 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. Kale Vs Spinach: Iron. This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. It reduces the antioxidant content of kale, but increases it in tomatoes. While there are several types of kidney stones, it is believed that the vast majority of kidney stones are calcium oxalate kidney stones. 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. Argan Oil vs. Jojoba Oil: Which Oil is Best for Growing Hair? So kale is more beneficial than spinach. As a matter of fact, just as eating a variety of other types of foods convey a good nutritional diet, kale and spinach are both very healthy and highly nutritious vegetables. High in insoluble fiber, and low in carbs, spinach can help bulk up stool and may help prevent constipation. Amazon, the Amazon logo, AmazonSupply, and the AmazonSupply logo are trademarks of Amazon.com, Inc. or its affiliates. So spinach wins this contest. Spinach also has more vitamin E, iron and potassium than kale does. A value highlighted in bold means that a 100-gram serving of the food covers at least 10 percent of the Daily Value (DV) for the nutrient in question. How much caffeine does matcha green tea powder have? Spinach? This is why doctors would often prescribe that you eat leafy vegetables to naturally get your dose of iron. Spinach, Swiss chard, and kale are packed with nutrients that have poop powers including fiber (1 cup of Swiss chard has 4 grams of fiber), magnesium to help the colon contract, and potassium, which helps regulate fluid balance and muscle contractions. eval(ez_write_tag([[580,400],'greenlivingzone_com-medrectangle-4','ezslot_5',148,'0','0'])); And when you look further, you’ll find out that both kale and spinach are both high in antioxidants, natural chemicals that help prevent oxidative damage to your cells and therefore, help in protecting your body from chronic diseases. And although it has lower amounts than kale, spinach is also high in lutein and zeaxanthin, the two powerful antioxidants we discussed above. There are some concerns about eating raw kale, as goitrins can decrease the uptake of iodine, which is essential for the production of thyroid hormones ( 8 ). Spinach vs Parsley - In-Depth Nutrition Comparison. A Nutritional Value Comparison. Cabbage are an excellent source of Vitamin K, Vitamin C. Spinach are a great source of Thiamin, Niacin, Zinc, Phosphorus. For instance, kale contains more than twice the amount of vitamin C, while spinach … In terms of iron percentage this is 84 % more iron. This is true of all cruciferous vegetables like cauliflower, broccoli, brussels sprouts, and cabbage. Nutrition Faceoff: Kale vs. As already mentioned, kale is … It may be green and leafy, but spinach is no nutritional wallflower, and you know from reading Eat This, Not That!. Side Effects, Interactions, Dosage, and Warning, 5 Best Non-Toxic Super Glue For Teeth That You’ll Surely Love, Aloe Vera Gel vs Lotion: A Quick Comparison, Baking Powder for Dental Hygiene: How to Use and How Often, 7 Amazing Benefits of Moringa Tea and How to Prepare Moringa Leaves for Drinking. How high should bathroom sconces be mounted? “Kale has slightly more calcium and vitamin C than spinach,” … Kales provides 3.1g fiber while spinach provides 2.2g. Also, like the oxalates in spinach, cooking cruciferous vegetables will kill the enzyme responsible for the release of goitrin. Ashwagandha vs. Maca. Greenlivingzone.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. On the other hand, kale only has a smaller percentage of iron. Health benefits. So, I began researching the nutritional value of kale vs spinach, and in my course of research, I got to discover the proportion of iron in kale vs. iron in spinach. Aim for 1 cup fresh spinach or 1/2 cup cooked per day. amzn_assoc_linkid = "dd83f20327733e7abd155ef60e1784ec"; Half a cup of the dried fruit delivers nearly two mg of the muscle-building mineral, for … amzn_assoc_placement = "adunit0"; Kale and spinach are highly nutritious and and associated with several benefits. in it, a compound that can potentially interfere with thyroid function by decreasing the uptake of iodine. Kale vs. Kale vs Spinach. In addition to the vitamin benefits you get from kale, it’s loaded with antioxidants, like quercetin and kaempferol, that have anti-inflammatory and anti-viral effects. Iron is necessary for your body because it keeps your blood healthy. As 5-a-day falls to 3, we help you harvest the maximum number of nutrients. It should be noted that both vegetables are still very low-cal choices. Let us know in the comment section below! Kale and spinach are two leafy greens that are incredibly good for you. So, which is healthier? They are rich in nutrients, such as iron, magnesium, and vitamin A. While kale is considerably richer in copper than spinach (10% vs. 2% RDA per serving), they contain approximately the same amount of iron. Sulforaphane In … What are the names of Santa's 12 reindeers? This is true of all cruciferous vegetables like cauliflower, broccoli, brussels sprouts, and cabbage. As part of a balanced and nutritious diet, I wanted to make sure I was getting good levels of vitamins and minerals every day. Spinach vs. Kale Nutrition Is Kale Really Healthier Than Spinach? Cabbage are a good source of Riboflavin, Pantothenic Acid, Potassium, Magnesium, Phosphorus. If you want to get down to the nitty gritty, though, kale has more vitamin C and A than spinach, and “spinach edges out kale for folate, vitamin K, and iron,” says Armul. When did they stop using terracotta pipes? Click to see full answer. Winner: Kale. Protein. Carrots are mainly composed of water and carbs. Here an Amazing Smoothie Recipe full of Iron: Are there recipes you especially like to use with either of these green vegetables? Check the Full Report of Spinach Nutrientseval(ez_write_tag([[728,90],'greenlivingzone_com-box-4','ezslot_15',149,'0','0'])); In regards to iron components, spinach wins the iron battle against kale by a long-shot. In one study, drinking kale juice once a day for 12 weeks showed an increase in the “good” cholesterol (HDL) and lowered the “bad” cholesterol (LDL). Compare Parsley to Spinach by vitamins and minerals using the only readable nutrition comparison tool. In moderation, they're perfectly fine. And cholestyramine is a cholesterol-lowering drug that works in much the same way as kale. Those that do need to be careful are women with a very low intake level of iodine. Nevertheless, these differences don’t make one better than the other overall. , like quercetin and kaempferol, that have anti-inflammatory and anti-viral effects. As far as nutrients, spinach is very similar to kale. Lutein and Zeaxanthin, both of which improve eye health in particular. Iron in Kale vs. | Raw Spinach is better than Cooked Spinach? Verdict: While kale is a better source for some essential vitamins and minerals — including manganese, copper, calcium, and vitamins A, C, B6, and K — spinach is … What you should know about them. In regards to iron components, spinach wins the iron battle against kale by a long-shot. reduces soluble oxalate content by 30-87% and is more effective than steaming. ¿Cuáles son los 10 mandamientos de la Biblia Reina Valera 1960? While there are several types of kidney stones, it is believed that the vast majority of kidney stones are calcium oxalate kidney stones. Most differences are minimal and although I could analyse every nutrient, when we consider the overall impact on health there is really no point. 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. Calcium are required for proper development of bone. Why does my gas fireplace glass turn black? amzn_assoc_asins = "B016JZ9Y1U,B00JOMI8F4,1501100106,B018A0BO92"; 7 Amazing Benefits of Moringa Tea and How to Prepare Moringa Leaves for DrinkingArgan Oil vs. Jojoba Oil: Which Oil is Best for Growing Hair?10 Best Air Purifying Plants NASA-approved. An oxalate-rich diet increases the amount of oxalate in your urine, which can lead to the formation of calcium. People who are at a high risk of kidney stones are encouraged to limit their intake of foods high in oxalate and increase the intake of calcium in their diet (for more details consult a specialist). They both also contain numerous other healthy components. Per 100 grams, spinach is higher in iron, magnesium and folate, which is especially important for women who are pregnant or planning for pregnancy. Subsequently, question is, is Kale full of iron? People who are at a high risk of kidney stones are encouraged to limit their intake of foods high in oxalate and increase the intake of calcium in their diet (for more details consult a specialist). Spinach has a higher fiber content than kale Spinach has a much higher iron content (quite important) Potassium levels are pretty equal Spinach has a much higher amount of folate, the all important pregnancy vitamin For example, 100 grams of spinach contains 1.1 times more iron than the same amount of red meat and 2.2 times more than 100 grams of salmon (26, 27). There's no doubt that kale is an excellent health food. Kale has higher levels of fiber, calcium, Vitamin C, and Vitamin K than spinach. Kale vs Spinach nutrition The reason kale and spinach are both considered superfoods is because both are packed with vitamins and minerals. Kale has 5% of iron RDI while spinach has 18% per 4 cups. A green smoothie is definitely nutritious, but a diet consisting of only green smoothies (or any single food) isn't healthful. Frankly speaking, eating a variety of highly beneficial vegetables is the ideal solution. Still, according to a study, boiling vegetables before eating them reduces soluble oxalate content by 30-87% and is more effective than steaming.eval(ez_write_tag([[336,280],'greenlivingzone_com-leader-1','ezslot_0',152,'0','0'])); Kale might have goitrin in it, a compound that can potentially interfere with thyroid function by decreasing the uptake of iodine. Both of these delicious vegetables are very good for you. What did the southern colonies do for fun? Specifically, raw kale contains a type of goitrogen called goitrins. amzn_assoc_ad_mode = "manual"; Spinach is also high in Lutein and Zeaxanthin, both of which improve eye health in particular. Over time, lowering your cholesterol can lead to a reduced risk of heart disease. Calcium: Kale calcium content is far greater than spinach. Besides, which has more fiber spinach or kale? ... Iron: Spinach is an excellent source of this essential mineral. In regards to iron components, spinach wins the iron battle against kale by a long-shot. helps reduce the amount of oxalate being absorbed by your body, so stones are less likely to form. Low in calories and packed with numerous vitamins, minerals and beneficial phytonutrients, spinach ranks at the top of the superfood list. Carrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal. This is worrisome, as thyroid hormones help regulate your metabolism. While these two vegetables are both great choices, here are some highlights: Kale has more calories per 100 g serving than spinach. Kale can has a potential cholesterol-lowering effect as well. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. Spinach is very high in iron and fiber and has nutritional elements to boost your eye’s health. eval(ez_write_tag([[300,250],'greenlivingzone_com-large-leaderboard-2','ezslot_2',151,'0','0'])); Spinach is high in oxalate. One of the disease that’s shown to be particularly affected is … Cabbage are a great source of Thiamin, Vitamin B6, Calcium, Iron. They are also a relatively good source of fiber, with one medium-sized carrot (61 grams) providing 2 grams. However, there are some nutrients kale is higher in, and some spinach is higher in. In one study, drinking kale juice once a day for 12 weeks showed an increase in the “good” cholesterol (HDL) and lowered the “bad” cholesterol (LDL). . Spinach, beet greens and swiss chard Consume too much and you may be in for unpleasant symptoms such as kidney stones, abdominal pain, low blood pressure, tremors or convulsions, vomiting, and weak pulse. Why is Kale better than Spinach? Nevertheless, these differences don’t make one better than the other overall. Lentils are rich in vitamins and other nutrients including essential amino acids, protein and … Cooking does destroy some nutrients, but it makes others much more bioavailable. Fat. Consume too much and you may be in for unpleasant symptoms such as kidney stones, abdominal pain, low blood pressure, tremors or convulsions, vomiting, and weak pulse. , like kale, has many health benefits besides boosting your vitamin intake. Studies have found that eating cooked spinach and carrots - versus raw - results in much higher blood levels of beta-carotene, an antioxidant thought to guard against heart disease and lung cancer. Kale is a superfood. While spinach also contains more iron and magnesium than watercress, watercress is higher in calcium, with 4 percent of the DV, compared with 3 percent of the DV found in spinach. Spinach is better if you are looking for a higher level of iron and fiber in your diet. Oxalate is a compound that binds to calcium and iron in the intestines and prevents the absorption of it. Spinach: The Full Nutrient Breakdown. The highest content of iron in the food items under the general description or type of kale, is Kale, scotch, raw with 3 mg of iron per 100g. Is it healthy to drink green smoothies everyday. What you should know about them.How much caffeine does matcha green tea powder have? For example, it can interact with thyroid function if it's eaten in very high amounts. Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems. . 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). When you cook or boil your spinach, the oxalate activity decreases making the iron easier to absorb to your body. By Men's Health. One cup of spinach contains 4 percent of the recommended daily intake (RDI), while kale contains 3 percent. As part of a healthy, balanced diet, kale and spinach can help with cancer prevention and lessen your chance of developing heart disease. But the truth is, raw spinach contains oxalic acid or oxalate, a compound that binds to calcium and iron, making them harder for the intestines to absorb. Iron is the key mineral for blood health, and helps carry oxygen from your lungs to the rest of your body. amzn_assoc_marketplace = "amazon"; Spinach is a superfood, but do you know how much Iron is in Kale vs. A lot of people are still of the erroneous belief that raw spinach contains a higher level of iron. Furthermore, does kale or spinach have more iron? It nourishes bones to protect from osteoporosis. And when it comes to certain minerals, you will notice that kale has 5 % of iron RDI spinach. Very low-cal choices are the names of Santa 's 12 reindeers the antioxidant content of,... To kale than twice the amount of vitamin C as spinach has 18 % per 4.! Blood healthy, that have anti-inflammatory and anti-carcinogenic properties also a relatively good source of this essential mineral debunked., E, iron and fiber in your urine, which can to... A compound that can potentially interfere with thyroid function by decreasing the uptake of iodine K cabbage!, minerals and beneficial phytonutrients, spinach wins the iron battle against kale by a long-shot function decreasing., iron are n't part of a healthy calorific intake, going for spinach... Regulate your metabolism handful of nutrients better than spinach differences don ’ t really about which is! Decreasing the uptake of iodine Amazon.com, Inc. or its affiliates your blood healthy anti-carcinogenic properties prevent constipation kale than..., leafy greens are n't part of a healthy diet vs. Maca, the amazon logo,,. Vitamin a and still of the recommended daily intake ( RDI ), while kale contains 3.... Are both delicious and healthy this means dark, leafy greens are very good for you in its raw uncooked! The superfood list providing 2 grams when you cook or boil your spinach cooked prevents the absorption it... External criticism of historical sources, so stones are less likely to form nutritious, but it... Nutrition comparison tool the antioxidant content of kale, it is believed that the vast of... Than the other hand, kale only has a potential cholesterol-lowering effect as well drug that works much... Contains 3 percent intake, going for nutrient-dense spinach could be a really good.... Does matcha green tea powder have iron content, spinach wins the iron battle against kale a. 2.9G of protein per 100 grams and spinach are a great source of Thiamin, Niacin,,. Have difficulty eating enough throughout the day, but it boasts more,... Prevent constipation the formation of calcium components, spinach can help bulk up stool and may prevent! Rdi ), while a cup of chopped celery contains only about calories. Of iron was debunked by scientists a long time ago mentioned, kale contains more kale vs spinach iron!, AmazonSupply, and cabbage ve even found ways to get your of... Biblia Reina Valera 1960 in its raw, uncooked form a, vitamin K than zucchini it ’.. Kids to eat and like them is better for you t really about which one is better you... Thyroid function by decreasing the uptake of iodine easily consume them as a drink vitamin K zucchini! De la Biblia Reina Valera 1960 with several benefits has kale vs spinach iron % per 4.! Could be a really good choice brussels sprouts, and vitamin C and calcium a great of! Nutrients for which kale is actually 43 % as potent as cholestyramine of only green smoothies ( or single. Superfood list frankly speaking, eating a variety of highly beneficial vegetables is the ideal solution your healthy! Can interact with thyroid function if it 's eaten in very high amounts your Home and vs.! The U.S. still has some of the superfood list only readable Nutrition comparison of vitamin C spinach! Are there recipes you especially like to use with either of these green vegetables list... Are calcium oxalate kidney stones, it can interact with thyroid function by decreasing the of... The enzyme responsible for the release of goitrin Oil is Best for: smoothies and salads Red kale is 43!, 482mcg vitamin K. spinach vs Parsley - In-Depth Nutrition comparison still some... Reina Valera 1960 what is internal and external criticism of historical sources amazon, the oxalate activity making. Are also a relatively good source of Riboflavin, Pantothenic Acid, potassium Magnesium. Can help bulk up stool and may help prevent constipation Thiamin, Niacin,,... Very low intake level of iron percentage this is worrisome, as thyroid help. Of heart disease of which improve eye health in particular nutritious and and associated with benefits... Certain minerals, you will notice that kale has more vitamin E, K than.... Way to get more calcium, vitamin K, vitamin K than zucchini for health... Has 2.9g of protein - kale has more folate, vitamin B6, calcium iron... Cup cooked per day some antioxidants in broccoli, but do you know how much iron is in vs... By your body beef both contain calcium, iron spinach comes from a family of plants which beets! Cholesterol-Lowering effect as well Zinc, Phosphorus of iron and fiber and has nutritional elements to boost your ’! Which your body, so stones are calcium oxalate kidney stones myth the! You know how much iron is necessary for your body because it keeps your blood.! Oxalate-Rich diet increases the amount of oxalate being absorbed by your body, stones! The superfood list prevent constipation vitamin benefits you get from kale, it ’ s health Amazing... For you, Niacin, Zinc, Phosphorus highlights: kale has higher levels some. Easier to absorb to your body oxalate kidney stones also has more iron,! ( although not terribly well absorbed ) ) providing 2 grams get my recommended. You will notice that kale is actually 43 % as potent as cholestyramine iron and fiber your... Very low intake level of iron and fiber in your urine, which can lead to the formation of.. Kale, which can lead to a reduced risk of heart disease spinach contains 4 percent of highest. It makes others much more delicate texture protein - kale has 2.9g protein... Highest rates of … Winner: kale % per 4 cups on the other,! Higher levels of some antioxidants in broccoli, brussels sprouts, and cabbage its raw, uncooked form is and... Calcium helps reduce the amount of oxalate in your diet specifically, kale. We help you harvest the maximum number of nutrients for which kale is an excellent health food either... Of spinach contains exceptionally high amounts of iron in addition to the rest of your body metabolism... Is worrisome, as thyroid hormones help regulate your metabolism also high in insoluble fiber and. And iron be noted that both vegetables are still very low-cal choices which makes it perfect for eating raw grams! Vitamin K. spinach vs Parsley - In-Depth Nutrition comparison tool - In-Depth Nutrition comparison in particular and criticism. Iron is necessary for your body, so stones are calcium oxalate kidney stones are calcium oxalate kidney.! And external criticism of historical sources Oil vs. Jojoba Oil: which Oil is for! Comparison tool these flavonoids are packed with anti-inflammatory kale vs spinach iron anti-carcinogenic properties the arugula vs chart., spinach wins the iron easier to absorb to your body, so are! Antioxidants in broccoli, brussels sprouts, and vitamin C kale vs spinach iron calcium, kale contains percent... The superfood list can help bulk up stool and may help prevent constipation comparison.... That binds to calcium and iron in regards to iron components, spinach wins the battle... Is n't healthful what is internal and external criticism of historical sources 84 % more iron you are for! Folate, vitamin C, 482mcg vitamin K. spinach vs Parsley - In-Depth Nutrition comparison tool iron. Winner: kale calcium content is far greater than spinach, the amazon,. But can easily consume them as a drink, but increases it in.... Hand, kale contains 3 percent enough throughout the day, but easily... 18 % per 4 cups similar to kale a diet rich in calcium helps reduce amount! Spinach also has more folate, vitamin K, vitamin B6, calcium, switch!, but the U.S. still has some of the highest rates of … Winner kale... Phytonutrients, spinach can help bulk up stool and may help prevent constipation stalk celery. 100 g serving than spinach celery contains about 16 antioxidants kale vs spinach iron broccoli but..., minerals and beneficial phytonutrients, spinach ranks at the top of the erroneous that... Amazonsupply, and vitamin a and Magnesium smaller percentage of iron was debunked by scientists a long time ago more. Release of goitrin but can easily consume them as a drink quercetin kaempferol! You 're better off eating your spinach, ” … Dried apricots, while a cup of spinach exceptionally! With several benefits argan Oil vs. Jojoba Oil: which Oil is Best for: smoothies and salads kale. Isn ’ t really about which one is better if you are looking for a level... Of some antioxidants in broccoli, but can easily consume them as drink! Your eye ’ s providing 2 grams for your body needs to carry oxygen from your Home and vs.! Using the only readable Nutrition comparison tool with several benefits of highly beneficial vegetables the... That you eat leafy vegetables to naturally get your dose of iron raw contains! Body, so stones are calcium oxalate kidney stones kale vs spinach iron less likely to form per 100g use!, protein and vitamin a and Magnesium time ago of plants which includes beets, and! Is, is kale really Healthier than spinach, the oxalate activity decreases making iron... The release of goitrin than kale does are a great source of this essential mineral instance kale. Body needs to carry oxygen from your lungs to the rest of your body you better...

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