Is Kale Actually Healthier For You Than Spinach?

Kale and spinach are both leafy green superfoods that have taken the health world by storm over the last few years. They both pack an incredible amount of nutrition, and are often used interchangeably in recipes, but which is actually better for you?

Kale comes out on top with significantly higher health benefits than spinach. It contains more than two times the amount of vitamin C than spinach. Vitamin C is essential for the growth and repair of all body tissues, and for the functioning of the immune system.

Kale also contains compounds, like sulforaphane and indole-3-carbinol, which are known to have protective effects against breast cancer. Sulforaphane has been shown to break down cancer on a molecular level and indole-3-carbinol is believed to help prevent cancer.

Spinach contains oxalate, which is a compound that prevents the absorption of calcium. This can lead to a higher risk of kidney stones, as around 80% are composed of calcium oxalate. Kale contains much less oxalate per serving, around 17 milligrams, compared to spinach’s 100-900 milligrams.

Next time you’re reaching for spinach over kale, think about these interesting differences and how they impact your health!