Food 1
Kale
Vegetables
49kcal
Calories
4.3g
Protein
8.8g
Carbohydrates
0.9g
Fat
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Nutrition comparison
Kale vs Spinach
A fair side-by-side view using standardized values per 100 grams. Preparation states are shown when available, and values are sourced from the USDA FoodData Central.
At a glance
Spinach is the lower-calorie option at 23 kcal per 100 g; Kale has 26 more kcal per 100 g. Kale provides the most protein at 4.3 g per 100 g. Kale is higher in fat at 0.9 g per 100 g, which can matter for calorie density. Use the serving calculator on each food page to match the comparison to your actual portion.
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Food 2
Spinach
Vegetables
23kcal
Calories
2.9g
Protein
3.6g
Carbohydrates
0.4g
Fat
Direct comparison
What is actually different?
Calories
Kale is 113% higher
Kale
49kcal
Spinach
23kcal
Protein
Kale is 48% higher
Kale
4.3g
Spinach
2.9g
Carbohydrates
Kale is 144% higher
Kale
8.8g
Spinach
3.6g
Fat
Kale is 125% higher
Kale
0.9g
Spinach
0.4g
Use the numbers for your goal
Compare the standardized per-100 g values first, then choose the serving size that matches your meal and overall calorie or macro target.
Scale the real portion
These values are per 100g. Open either food to calculate the amount you actually plan to eat.
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