Reasons To Juice Spinach. Still, both are incredibly nutrient-dense and can be enjoyed as part of a well-rounded, healthy diet. When you look at their nutritional makeup, kale has more calcium, vitamin K, and twice as much vitamin C as spinach, she explains. Kale. Summary. Policy. Nutrition Faceoff: Kale vs. This article takes an in-depth look at the nutritional content and benefits of spinach and kale to determine which is healthier. Spinach is very high in Vitamins a and K and is rich in Vitamin C, Folate, Calcium, Iron, Magnesium, Potassium and Manganese. Incorporating both into your diet can be the best way to go for the optimal health benefit. Here is one of my favorite ways to eat kale. Cruciferous vegetables, such as kale, contain goitrin — a compound that may interfere with thyroid function by decreasing the uptake of iodine, which is necessary for the production of thyroid hormones (19). Whip up a green smoothie using kale, spinach, and a few of your favorite fruits and vegetables. Here are 16 foods that may be worthy of the…. Broccoli contains more protein than both Spinach and Kale, and it also contains roughly twice as much fiber. Spinach has more folate and magnesium and kale has more vitamin A, C, and K. Both kale and spinach will give you 100% of your daily vitamin K needs. Still, though spinach and kale have different concentrations of certain nutrients, they’re both highly nutritious vegetable choices overall. If you find kale’s taste a bit strong, look for blends of kale with other greens or try milder baby kale. Spinach is a leafy, green vegetable. 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. What’s more, because kale and spinach are low in calories yet high in nutrients, adding these tasty greens to your diet can be an effective strategy to boost weight loss (12, 13). £4 per kilo – While fresh greens won’t break the bank, a kilo of organic kale chips weighs in closer to £65. Kale has more calcium than spinach (important when it comes to following a dairy free Paleo diet) Kale has four times the amount of vitamin C than spinach; Kale has at least 30% more vitamin A than spinach; Lastly, kale wins again with almost double the amount of vitamin K, a vital clotting factor for our blood Spinach and kale are high in antioxidants and cancer-fighting compounds. Health aficionados can’t get enough of kale and its signature dark green color, but where does it stack up against its opponent spinach? Kale and spinach can be sautéed, steamed, added into soups or salads, or mixed into foods such as omelets, lasagnas, or in refreshing green smoothies. Both leafy greens are full of antioxidants, which are compounds that help protect cells from oxidative damage. Though they hail from entirely different plant families, they’re often used interchangeably in recipes ranging from salads to soups to smoothies and beyond. Kale does in fact have a lot of things that the body needs, such as vitamin C as well as vitamins A and K which are extremely important for a number of bodily functions. They’ve also each been shown to positively impact heart health by improving several heart disease risk factors, such as high cholesterol and blood pressure. Potential Health Benefits. Spinach is not only great for your heart, but it helps boosts eye health, helps reduce blood pressure levels and it helps prevent cancer. They also differ in cooking times with kale being able to withstand longer cooking times. Like kale, spinach has lots of great nutrients. Kale and spinach are both super veggies loaded with nutrients, but which leafy green should rule when it comes to heart health? © 2005-2021 Healthline Media a Red Ventures Company. Compared to kale, spinach is a much better source of potassium and magnesium. Everyone knows that vegetables are good for your health, but some truly stand out from the rest. Our website services, content, and products are for informational purposes only. This recipe is a hit even with non-kale lovers. In fact, this vegetable is particularly suitable for low carb diets like keto. INGREDIENTS NEEDED FOR THIS RECIPE: Kale and Baby Spinach – Really any leafy greens will work in this recipe but I love the combination of tender baby spinach and heartier kale. Spinach is packed with nutrients and antioxidants. However, recent research suggests that eating goitrogen-rich foods in moderation is unlikely to cause issues for most people. Don’t worry, you won’t be able to taste it. The study observed that the spinach soup significantly reduced both systolic and diastolic blood pressure thanks to dietary nitrates, compounds that increase blood flow (7). These flavonoids are packed with anti-inflammatory and anti-carcinogenic properties. Policy. Spinach vs. Kale Nutrition Is Kale Really Healthier Than Spinach? It may lower cholesterol while promoting heart health. Other research has found that regularly eating cruciferous vegetables is not associated with a higher risk of thyroid cancer — except for in women with a very low intake of iodine (23, 24). It also has a ton of vitamin K and many other nutrients like calcium and lutein. Spinach comes from a family of plants which includes beets, chard and quinoa. Both are rich in vitamin K, a nutrient needed for healthy blood clotting and bone formation. Kale is actually one of the healthiest and most nutritious foods on the planet. We do not endorse non-Cleveland Clinic products or services. Kale is more saturated with vitamin С, while Here are 17 recipes to help you make the most of it. So which should you pick? For example, one 12-week study in 32 men with high cholesterol showed that drinking kale juice with meals improved cholesterol levels and increased antioxidant status (6). For example, for blood related nutritional deficiencies, spinach is the best option since it’s higher in iron, folate and vitamin K. On the other hand, kale has more vitamin C and vitamin A, which are antioxidants that can help boost the immune system health. Cleveland Clinic is a non-profit academic medical center. Recipe Credit: Jen Bucko and Lara Hamilton. When comparing a serving size of 100 grams each of chopped kale and spinach, their nutritional profile is pretty similar. 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. Spinach and kale are both low in calories but contain varying amounts of fiber, vitamin K, vitamin C, and several other micronutrients. Garlic Sautéed Spinach and 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. If your choices are between kale and spinach, we’ll let you know their similarities and differences it. The firmer it is, the better. Iron is an essential nutrient that plays an important role in many bodily functions. Still, despite their many similarities, several distinctions set them apart. Magnesium is a very important nutrient that most people don't get enough of. Not only that, but it boasts more fiber, protein and vitamin A than kale and is also higher in calcium and iron. They also offer many essential vitamins and minerals. In fact, both products contain similar components, so we can assume that in some cases they can be used interchangeably especially when one of them is a part of your meal. Below is a breakdown per cup of Kale and Spinach respectively. If you’ve never tried raw kale, give it a go! Spinach may also contain goitrogenic properties, though not to the same extent as cruciferous vegetables like kale. For example, human and animal studies show that eating broccoli sprouts and Brussels sprouts doesn’t affect thyroid function or thyroid hormone levels, suggesting that it’s safe for those with thyroid issues (21, 22). For instance, kale contains more than twice the amount of vitamin C, while spinach provides more vitamin K, vitamin A, and folate. Spinach is high in antioxidants and folic acid. Its fairly mild flavor complements eggs, pasta, rice and beans.
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