When it comes to eating healthfully, you can’t beat leafy greens. But if you need a way to sway, we break down the benefits of kale and spinach.

WINNER: SPINACH

WINNER: SPINACH

Why: Spinach is slightly higher in

protein and fiber than kale

What it means: Protein helps build and

repair your body; fiber keeps food moving

along inside it

WINNER: SPINACH

Why: While kale dominates in vitamin C,

spinach is higher in folate and vitamin A

What it means: Folate helps with cell

and tissue growth; vitamin A improves

the immune system; and vitamin C

promotes healing

Why: A heavy-hitter in the iron and

magnesium category, spinach has more

than twice the potassium

What it means: Potassium is good for

the heart; iron keeps your energy up; and

magnesium is important for muscles, bones

and blood pressure

KALE

SPINACH

NUTRIENTS

VITAMINS

MINERALS

VS.

VITAMINSA AND C

KALE:

Baked as kale chips

Chopped and added to chili

Torn and sautéed

Added to fruit smoothies

SPINACH:

Layered on a sandwich

Scrambled into eggs

Baked into lasagna

Tossed in a salad

Antioxidants: Reduce the risk of cancer, diabetes

and heart disease

Omega-3s: Improve heart health

Carotenoids: Are important for eye, bone and immune health

1.5 to 2: Cups of green, leafy veggies you should eat per week

2.5 to 3: Cups of overall veggies you should eat per day

3 benefits of both

By the numbers

From the expert “It’s really hard to choose between kale and spinach. They both provide similar health-boosting effects. Pick the one you like and add flavors that enhance the taste — like garlic, balsamic vinegar or lemon. And remember to eat a variety of veggies for a variety of benefits.”—Ursula Ridens, RD, outpatient dietitian at Sharp

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