Spinach vs. Kale: Is One Healthier?

Spinach and kale are two popular leafy green vegetables that are packed with nutrients. While they are both healthy choices, there are some key differences between the two.

Spinach

Spinach is a good source of vitamins A, C, and K, as well as folate, iron, and magnesium. It is also a good source of antioxidants, which can help protect cells from damage.

One cup of raw spinach contains:

* Calories: 7

* Protein: 1 gram

* Fiber: 2 grams

* Vitamin A: 180% of the RDI

* Vitamin C: 19% of the RDI

* Vitamin K: 132% of the RDI

* Folate: 58% of the RDI

* Iron: 16% of the RDI

* Magnesium: 10% of the RDI

Kale

Kale is also a good source of vitamins A, C, and K, as well as folate, iron, and magnesium. However, it is a particularly good source of vitamin K, providing over 1,000% of the RDI in one cup. Kale is also a good source of antioxidants, including beta-carotene, lutein, and zeaxanthin.

One cup of raw kale contains:

* Calories: 9

* Protein: 2 grams

* Fiber: 2 grams

* Vitamin A: 200% of the RDI

* Vitamin C: 134% of the RDI

* Vitamin K: 1,000% of the RDI

* Folate: 68% of the RDI

* Iron: 14% of the RDI

* Magnesium: 10% of the RDI

So, which is healthier?

Overall, spinach and kale are both healthy choices. However, kale may be a slightly better choice for those looking for a vegetable that is particularly high in vitamin K.

Here is a table summarizing the key differences between spinach and kale:

| Nutrient | Spinach | Kale |

|---|---|---|

| Calories | 7 | 9 |

| Protein | 1 gram | 2 grams |

| Fiber | 2 grams | 2 grams |

| Vitamin A | 180% of the RDI | 200% of the RDI |

| Vitamin C | 19% of the RDI | 134% of the RDI |

| Vitamin K | 132% of the RDI | 1,000% of the RDI |

| Folate | 58% of the RDI | 68% of the RDI |

| Iron | 16% of the RDI | 14% of the RDI |

| Magnesium | 10% of the RDI | 10% of the RDI |

Ultimately, the best vegetable is the one that you like to eat the most. Both spinach and kale are healthy choices that can provide a variety of nutrients.

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