how much iron is in kale vs spinach

Kale has 2 times less Iron than Spinach. Spinach has 2.71mg of Iron, while Kale has 1.47mg. Specific food types used in this comparison are Spinach, raw and Kale, raw.

Full Answer

What's the difference between kale and spinach?

When you look at their nutritional makeup, kale has more calcium, vitamin K, and twice as much vitamin C as spinach, she explains. Spinach, however, has more iron, magnesium, potassium, zinc, folate, and vitamins A and E.

Does kale or spinach make you gain weight?

So, if you’re always feeling hungry, either kale or spinach can help you curb your cravings so you can avoid unnecessary eating that contributes to weight gain. I eat a large amount of spinach in my diet and I find it easy to lose a few extra pounds by reducing my daily calories without feeling hungry.

How much fat does Kale have?

Leafy greens rarely have much of a fat content, but in case you’re wondering, kale has 0.6 grams of fat in one serving per 4 cups.

Are kale and spinach smoothies good for You?

While a pure kale or spinach smoothie may not appeal to your taste, you can always incorporate naturally sweet and tangy fruits to hide the flavor of the leafy greens. I myself have experimented with every single veggie and fruit to come up with the tastiest versions of smoothies for a healthy diet.

Is kale or spinach better for iron?

Protein/Iron: Kale has more protein than spinach, but spinach has more iron than kale. Calcium: Kale wins here, coming in with more calcium per serving than spinach. Magnesium: Spinach takes the prize for being higher in magnesium than kale.

Is kale full of iron?

Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems.

Is raw kale a good source of iron?

Dark green leafy vegetables like spinach, kale, turnip greens, and collard greens are all good sources of nonheme iron, but they rely on vitamin C to be fully absorbed by the body.

How much iron is in a bowl of kale?

Kale, raw contains 0 g of saturated fat and 0 mg of cholesterol per serving. 21 g of Kale, raw contains 50.61 mcg vitamin A, 19.6 mg vitamin C, 0.00 mcg vitamin D as well as 0.34 mg of iron, 53.34 mg of calcium, 73 mg of potassium. Kale, raw belong to 'Vegetables and Vegetable Products' food category.

What vegetable has the most iron?

Some vegetables that are high in iron include the below.Spinach. ... Swiss chard. ... Cooked beet greens. ... Canned tomatoes. ... Lamb's lettuce. ... Green cabbage. ... Brussels sprouts. ... Boiled green peas. Boiled green peas contain 2.46 mg of iron per cup.More items...•

What foods block iron absorption?

Be aware of iron absorption inhibitorswheat germ, wheat bran, beans, peas, lentils, peanuts, and other plant foods containing phytates;egg protein (from both the white and the yolk);minerals that compete with iron for absorption, like calcium, zinc, magnesium, and copper;tea, coffee, and cocoa; and.More items...

How can I raise my iron levels quickly?

Choose iron-rich foodsRed meat, pork and poultry.Seafood.Beans.Dark green leafy vegetables, such as spinach.Dried fruit, such as raisins and apricots.Iron-fortified cereals, breads and pastas.Peas.

Is it better to eat kale raw or cooked?

“Cancer studies seem to show that raw kale is more beneficial than cooked, while cholesterol studies seem to show that steamed kale is more beneficial than raw,” says Harris, who recommends a bit of both in your diet. But whatever you do, don't boil, saute or stir-fry the veggie too long or with too much added liquid.

What food has the highest iron content?

Heme iron is found in meat, fish and poultry. It is the form of iron that is most readily absorbed by your body. You absorb up to 30 percent of the heme iron that you consume. Eating meat generally boosts your iron levels far more than eating non-heme iron.

Is it okay to eat kale everyday?

Manganiello says you can eat kale every day, just don't overdo it. She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.

What vegetable has the most iron?

Some vegetables that are high in iron include the below.Spinach. ... Swiss chard. ... Cooked beet greens. ... Canned tomatoes. ... Lamb's lettuce. ... Green cabbage. ... Brussels sprouts. ... Boiled green peas. Boiled green peas contain 2.46 mg of iron per cup.More items...•

What vegetables are very high in iron?

Spinach.Sweet potatoes.Peas.Broccoli.String beans.Beet greens.Dandelion greens.Collards.More items...

Does kale have more iron than beef?

Per calorie, kale has more iron than beef.

How can I quickly raise my iron levels?

You can enhance your body's absorption of iron by drinking citrus juice or eating other foods rich in vitamin C at the same time that you eat high-iron foods. Vitamin C in citrus juices, like orange juice, helps your body to better absorb dietary iron. Vitamin C is also found in: Broccoli.

What is the difference between kale and spinach?

2% of the RDI. Niacin. 2% of the RDI. 1% of the RDI. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. For instance, kale contains more than twice the amount of vitamin C, while spinach provides more vitamin K, vitamin A, and folate.

What to add to salad to get protein?

Add kale or spinach to a salad topped with vegetables and a good source of protein.

Which has more folate, kale or spinach?

While kale offers more than twice the amount of vitamin C as spinach, spinach provides more folate and vitamins A and K.

What to do with greens for breakfast?

Combine your choice of greens with other veggies and eggs to make a hearty breakfast scramble.

Is kale better than spinach?

Kale and spinach are highly nutritious and and associated with several benefits. 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.

Can you eat spinach with thyroid problems?

Therefore, if you have thyroid problems, cooking kale or spinach prior to eating it and ensuring you get enough iodine in your diet from foods like seafood and dairy can help prevent any side effects caused by goitrin.

Is spinach goitrogenic?

Spinach may also contain goitrogenic properties, though not to the same extent as cruciferous vegetables like kale. Disruptions in thyroid function can impact your metabolism and cause symptoms like fatigue, sensitivity to cold, and weight changes ( 20. Trusted Source. ).

What are the best greens to eat?

Kale and spinach are dark leafy greens that offer an abundance of vitamins, as well as potentially beneficial plant phytochemicals.

What is the best lettuce to replace iceberg lettuce?

Kale and spinach are a healthier alternative to less nutritionally dense, high-water lettuces such as iceberg and romaine.

What is the use of kale in medicine?

Traditional medicine practitioners use the phytochemicals in kale to heal various ailments.

What are the benefits of spinach?

Spinach, kale, and other dark leafy greens offer similar nutritional benefits, including a high dose of beneficial plant chemicals and fiber. The individual benefits vary from person to person, depending on their health goals.

How to maximize health benefits?

To maximize health benefits, try eating a salad mixed with several greens, or try a different green each day.

Does spinach help with diabetes?

A 2019 study suggests that a diet high in fiber can lower heart disease risk in people with high blood pressure and type 2 diabetes. Like kale, spinach is rich in phytochemicals and bioactives, which have a long history in alternative and traditional healing.

Does kale have folate?

People who eat plant-based diets may struggle to get enough protein. Kale contains high quantities of folate, a nutrient vital to the development of healthy pregnancies. Folic acid, a folate derivative, may help prevent neurological defects in a developing fetus.

What does kale taste like?

Kale’s pungent , slightly bitter, peppery taste stands on its own very well — steamed, sauteed or baked into yummy kale chips. If you find kale’s taste a bit strong, look for blends of kale with other greens or try milder baby kale.

Is kale better than spinach?

Not only that, but it boasts more fiber, protein and vitamin A than kale and is also higher in calcium and iron. On the other hand, kale crushes spinach when it comes to vitamins K and C, plus it’s also lower in calories and richer in heart-healthy flavonoids.

Is kale good for you?

Kale and spinach are both super veggies loaded with nutrients, but which leafy green should rule when it comes to heart health? The truth is that both spinach and kale are heart-healthy and are great choices. “Leafy greens are so good for you that you really can’t eat too many,” says Patton.

Can you put spinach in a salad?

When it comes to spinach, there’s a variety of ways you can prepare (or drink!) it. Spinach can be tossed fresh in a salad, layered in a wrap or sandwich, or added to just about any dish. Its fairly mild flavor complements eggs, pasta, rice and beans. Add spinach to soups or chop it and mix into burgers and sauces.

Is spinach good for you?

“Leafy greens are so good for you that you really can’t eat too many,” says Patton. “In fact, they’re considered heart-healthy superfoods.”. Spinach is not only great for your heart, but it helps boosts eye health, helps reduce blood pressure levels and it helps prevent cancer. Not only that, but it boasts more fiber, protein ...

Can you taste leafy greens?

Plus, try throwing it into your favorite smoothie for added benefits. Don’t worry, you won’t be able to taste it. “All leafy greens are packed with vitamins, minerals and other nutrients, so don’t limit yourself to spinach and kale,” says Patton.

Do flavonoids help with heart disease?

These flavonoids are packed with anti-inflammatory and anti-carcinogenic properties. “Truly, you can’t go wrong with either choice,” she says. “As a bonus, both contain omega-3 fatty acids. This helps fight the inflammation at the root of heart disease and other chronic illnesses.”. Advertising Policy.

Are you struggling to lose weight and keep it off?

Are you feeling run down and are struggling with ever increasing health problems?

How much protein is in kale compared to spinach?

Perhaps Popeye would be shocked to know that kale has 14% more protein content compared to spinach. Spinach has 1.7 grams of protein per 2 cups / 60 grams. Kale has 2.6 grams of protein for the same weight. However if you compare cup size, it only has 1.4 grams of protein for 2 cups.

Why is iron important for the body?

Iron is necessary for your body because it keeps your blood healthy. This is why doctors would often prescribe that you eat leafy vegetables to naturally get your dose of iron. Kale has 5% of iron RDI while spinach has 18% per 4 cups. So spinach wins this contest.

How many carbs are in kale?

A cup of uncooked kale has 1.4 grams of carbohydrates, which is in the form of starch. This is where it differs from the carbs content in spinach. At 1.1 grams, the carbs in a cup of raw spinach is made up mostly of fiber. Overall, kale has a little bit more carbs content compared to spinach.

Why do I eat 16 cups of spinach a day?

One of the biggest reasons why I eat 16 cups of spinach per day is that it gives me about half of my needed calcium for the day. It is easy to make up the rest of the calcium from foods such as beans. Aside from calcium, potassium is also a remarkable mineral that can be found in both kale and spinach.

What is the taste of kale vs spinach?

Popeye made it look like spinach is tasty, but eaten out of can, you might not actually like the taste. Kale, in comparison, has a more bitter taste than spinach.

How much vitamin A is in spinach?

Vitamin A, is much pronounced in spinach than in kale. Just 4 cups of spinach has a whopping amount of 482% of recommended dietary allowance.

What are microgreens?

She explains that microgreens are the seeds of veggies and herbs and although they’re only a couple inches tall they pack more nutrients than their mature equivalents. Collards, are much like kale and beet greens shouldn’t be wasted when you’re cooking with, or eating, beets.

Why is spinach better than kale?

She says spinach is best in smoothies because it can be easily disguised with other ingredients like fruit, yogurt, and milk.

Which has more calcium, kale or spinach?

When you look at their nutritional makeup, kale has more calcium, vitamin K, and twice as much vitamin C as spinach, she explains. Spinach, however, has more iron, magnesium, potassium, zinc, folate, and vitamins A and E. “Both are highly nutritious choices overall though,” she tells me.

Is kale good for salad dressing?

Kale, on the other hand, Schweinshaut says is great to incorporate into soups or let marinate in salad dressing a little longer. “Baked kale chips are also a go-to in my house as they are a great way to get some greens in, and my kids love them.”.

Is kale the same as spinach?

Besides being a decision based solely on personal preference, registered dietitian Chloe Schweinshaut, founder of Riverside Nutrition based in Cambridge, says there are some differentiators between these leafy greens. When you look at their nutritional makeup, kale has more calcium, vitamin K, and twice as much vitamin C as spinach, she explains.

Is kale good for kidney stones?

And for vegans, or those who don’t get a lot of calcium from dairy sources, kale is a better option because of its higher content of calcium and vitamin K for bone health. “Those who have issues with kidney stones may be told to limit spinach as it’s high in dietary oxalates,” Schweinshaut tells me.

Is kale good for fertility?

And for vegans, or those who don’t get a lot of calcium from dairy sources, kale is a better option because of its higher content of calcium and vitamin K for bone health.

Can I Use Kale Instead Of Spinach In A Smoothie?

You can use kale instead of spinach in a smoothie – green kale smoothies are a healthy beverage. However, you need to prepare the kale more carefully than you would spinach as it is firmer and expect a stronger tasting drink.

What to use instead of spinach in salad?

If you’re making a leafy salad and need a hearty green, use kale instead of spinach. Remember that the leaves will be slightly more bitter – think arugula – and have a bit more bite, so destem the kale and then chop the kale more finely than you would spinach.

Why does spinach taste different than kale?

Kale and spinach taste different and have different textures because they belong to two separate plant families . Kale is part of the brassica or cabbage family, which includes broccoli, cauliflower, collards, and brussels sprouts, all known to be rich in Vitamins C and K. Spinach is part of the goosefoot family, known to be rich in iron.

How to soften kale leaves?

Gently massage the kale leaves to soften them if you are making a salad. Sprinkle them with coarse salt and a little olive oil before gently rubbing them between your fingers.

Is kale bitter in smoothies?

Flavorwise, because kale is slightly bitter, it lends itself to smoothies with a citrus tang, say with lime, lemon, or orange, or an acid tang, like pineapple. Remember that you will tend to taste the kale in a smoothie, whereas other ingredients can disguise the flavor of spinach.

Can you cook kale and spinach?

This is one of the major differences when cooking kale and spinach – kale does not wilt quickly. For instance, you can’t throw a handful of kale into a dish at the last moment for a pop of tender green, as you can with baby spinach.

Does kale wilt?

Kale does not wilt as quickly as spinach does due to its tougher, leafier texture. It does not lose structure like spinach leaves do and will remain a similar size and shape unless cooked for a longer time.