Benefits of Kale and Spinach – Is Spinach or Kale Better?

health benefits of kale and spinach

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Kale and spinach are both excellent choices for the platform of your salad, a component of your “greens” smoothie, or in pretty much any other way that you can incorporate them into your diet!

Hailing from the cabbage family along with numerous other vegetables such as cauliflower, broccoli and Brussels sprouts, kale has a much milder flavor than many other vegetables in this family. To some, the taste of kale can be a little bit disappointing.

However, learning how to add this superfood to your diet will provide you with immense benefits, even if you only eat it two or three times per week!

Believe it or not, kale offers more than twice the recommended daily value of calcium than spinach, along with higher levels of numerous other vitamins and minerals.

However, spinach is nearly as healthy and has a much more pleasant taste to most people.

Learning how to utilize both of kale and spinach will provide you with incredible benefits that will make a lasting impact on your body!

Vitamins and Minerals in Kale and Spinach

is spinach or kale healthier for you

Kale and spinach both contain several of the same vitamins and minerals including:

  • Beta-Carotene
  • Vitamin K
  • Vitamin C
  • Potassium
  • Vitamin A
  • Calcium
  • Fiber
  • Folate
  • Niacin
  • Zinc

Impressively, this is just the short list of what these two vegetables contain! There are many other minerals in both of these leafy green vegetables.

A look at the USDA National Nutrient Database for Standard Reference reveals that kale is a powerhouse of nutrients and vitamins, even compared to spinach!

Unique Benefits of Kale and Spinach

reasons to add more spinach and kale into your diet

As I have said multiple times already, eating both spinach and kale provides your body with numerous different health benefits.

Many of their nutrients found in kale and spinach are absorbed hundreds or thousands of times more than any form of supplementation!

Check out these additional reasons you should include more spinach and kale in your diet.

Kale and Spinach are Both Great Antioxidants

Kale and spinach both contain powerful antioxidants which protect against certain cancers, notably ovarian cancer.  Kale and spinach are both excellent detox ingredients used in preparing green smoothies due to their cleansing properties and nutrients.

If you consistently have problems with your digestive system, regularly making smoothies which include spinach or kale is one of the best ways to improve your issue. I make my smoothies every single day with one of these greens!

Kale specifically can be incredibly powerful for its ability to protect against cataracts, helping maintain lung health, cardiovascular health, and stimulate the immune system.

Kale also possesses anti-inflammatory properties, which makes it an excellent food for people with rheumatoid arthritis or any other inflammation-based problem!

Spinach and Kale are Both Great Sources of Vitamin K

Kale and spinach are excellent sources of Vitamin K; which your body uses to activate many proteins (including those needed for bone development, as well as cell growth of the lungs and heart).

Vitamin K is also essential for blood clotting; as healthy levels of Vitamin K ensure that your body can form necessary blood clots to prevent excessive bleeding.

With a single serving of 2 cups of raw spinach or kale, you will get your recommended daily intake of Vitamin K. Furthermore, unlike pure Vitamin K supplements, it will all be absorbed into your body!

Both Spinach and Kale Enhance Strong Bones

Kale and spinach provide high quantities of copper, an essential mineral in your metabolism.  Copper activates an enzyme called Cytochrome C Oxidase, which allows cells to convert nutrients into usable energy.

Also, it plays a vital role in the health of the tissues which support the maturation of collagen, an essential property for strong bones and overall health.

A portion of raw kale contains 10% of the RDI of copper, while an equivalent portion of spinach includes 2%.

Both Spinach and Kale Enhance Healthy Skin and Eyes with Vitamin A

Adding a portion of 2 cups of raw spinach or kale to your diet nearly maximizes the amount of Vitamin A you need for the entire day!  Some benefits of Vitamin A include:

  • Your body uses Vitamin A to maintain the cellular function of healthy skin (which not only benefits appearance but also ensures that your skin can form a strong barrier against all forms of infection)
  • Vitamin A assists with making red blood cells, cells which carry oxygen to the tissues and help proper eye function (especially at night).

Kale provides about 206% of your daily Vitamin A needs, which is more than the amount you get from spinach.

Using Spinach or Kale Powder Instead of Raw Spinach and Kale

If you cannot stand the taste or texture of raw spinach or kale in your smoothies or in your salads, spinach and kale powder are viable options. Fortunately, many brands produce quality spinach and kale powder supplements which provide you many of the benefits of the raw greens.

Best Kale Powder Supplement

In my opinion, Amazing Grass Organic Kale Greens Powder is one of the best kale powders you can purchase.

Their kale powder is 100% organic with no additives.

Best Spinach Powder Supplement


For spinach powder, I suggest MicroIngredients Organic Spinach Powder.

The price is the same, and the container includes 30 servings each equivalent to one cup of raw spinach.

Concluding Thoughts – Is Kale or Spinach Better for You?

Between the two of these, kale certainly wins out for overall amount of nutrients.  However, kale is a little more challenging to work into your diet.

Honestly, I don’t like the taste too much myself.  Yet, there are ways.

Kale is an excellent filler in certain salads, and you can easily add it to smoothies in a way to mask the taste.

Personally, I am a huge fan of creamed kale and spinach combined!

Regardless of how you do it, adding a small amount of kale and spinach to your diet will make a substantial impact!

Read Next: Best Prebiotic Foods & Supplements

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