Which has more protein, spinach or kale?

Spinach has more protein — 3 g vs 2.9 g per 100 g.

Which has fewer calories?

Spinach has fewer calories — 23 vs 44 per 100 g.

What's the main difference between spinach and kale?

Per 100 g, spinach has 23 calories and 3 g protein, while kale has 44 calories and 2.9 g protein. See the full table above for fat, carbs, fiber, and minerals.

Food comparison

Spinach vs Kale

Per 100 g, spinach has 23 calories and 3 g protein; kale has 44 calories and 2.9 g protein. The full breakdown is below.

Nutrient

Spinach

Kale

Calories

23 kcal

44 kcal

Protein

3 g

2.9 g

Total carbs

3.8 g

5.3 g

Fiber

2.4 g

2.3 g

Total sugars

0.4 g

1.2 g

Total fat

0.3 g

1.2 g

Saturated fat

0 g

0.2 g

Sodium

306 mg

252 mg

Potassium

466 mg

144 mg

Higher value in each row is shown in green. Comparison is fairest per 100 g.

Questions

Which has more protein, spinach or kale?: Spinach has more protein — 3 g vs 2.9 g per 100 g.
Which has fewer calories?: Spinach has fewer calories — 23 vs 44 per 100 g.
What's the main difference between spinach and kale?: Per 100 g, spinach has 23 calories and 3 g protein, while kale has 44 calories and 2.9 g protein. See the full table above for fat, carbs, fiber, and minerals.

Full nutrition

Spinach nutrition facts

Full label, vitamins, and minerals.

Kale nutrition facts

Full label, vitamins, and minerals.

Nutrition data from USDA FoodData Central (fdc.nal.usda.gov), public domain. Values are typical figures and can vary by variety and preparation.