Kale or spinach: Which is more beneficial for your health

What you should know

Kale is a type of vegetable belonging to the Brassicaceae family, specifically a variety of cultivated cabbage.

Cabbage comes in different varieties: green, curly, and leafy. Each variety may differ slightly in its nutritional properties.

Spinach is also sold in bunches with stems or pre-washed. Both types of kale and spinach are beneficial. Typically, both products are available year-round in supermarkets.

Dietitian Kristy Baumann shared that both cabbage and spinach contain powerful nutrients.

Benefits of kale

In 20 grams of kale, you get:

• 7 calories
• 1 gram of carbohydrates
• 1 gram of fiber
• 1 gram of protein
• 4 mg of calcium
• 2 mg of potassium
• 11 mg of sodium
• 2 mg of iron
• 22 mg of vitamin C.

Kale is rich in antioxidants, such as beta-carotene and flavonoids, which help combat inflammation and protect against chronic diseases.

It is an excellent source of vitamin K, which supports bone health and proper blood clotting. Additionally, the fiber content in kale promotes healthy digestion, while vitamin A helps maintain clear skin and healthy eyes.

Kale (Photo: Wikipedia)

Benefits of spinach

In 30 grams of spinach, you get:

• 7 calories
• 2 mg of calcium
• 4 mg of potassium
• 24 mg of sodium
• 5 mg of iron
• 9 mg of vitamin C
• 1 gram of carbohydrates
• 1 gram of dietary fiber
• 1 gram of protein.

Spinach is rich in iron, which supports energy production and oxygen transport in the body, making it especially important for active individuals.

It is also packed with magnesium, vital for muscle and nerve function, and folic acid, which aids in cell repair and growth. Spinach contains lutein and zeaxanthin, antioxidants that protect the eyes from age-related issues.

Spinach (Photo: Freepik)

Which is more beneficial?

Kale and spinach each have their own nutritional advantages. The choice of the "healthier" product depends on specific dietary needs.

Kale contains more vitamin C, while spinach has higher amounts of iron and magnesium. Kale is an excellent choice for boosting immunity due to its vitamin C content, while spinach is perfect for those looking to support muscle function or maintain energy levels thanks to its iron content.

Both kale and spinach can be added to various savory and spicy dishes.

Pre-cooked and chopped spinach or kale can also be stored in the freezer to be added to many recipes.

We also wrote about 5 foods that can help prevent hair loss.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.