Nutritional Differences Both kale and spinach are highly nutritious, low-calorie vegetables that provide a wide array of important vitamins and minerals.Meanwhile, a small study in 27 people found that eating a soup made with about 9 ounces (250 grams) of spinach for just 7 days improved blood pressure.Both vegetables also contain cancer-fighting compounds, which have been shown to decrease the growth and spread of cancer cells in test-tube and animal studies ( 8 , 9 , 10 , 11 ).What’s more, because kale and spinach are low in calories yet high in nutrients, adding these tasty greens to your diet can be an effective strategy to boost weight loss ( 12 , 13 ).Summary Spinach contains oxalate, which can prevent calcium absorption in your body and may contribute to kidney stone formation.Disruptions in thyroid function can impact your metabolism and cause symptoms like fatigue, sensitivity to cold, and weight changes ( 20 ).Other research has found that regularly eating cruciferous vegetables is not associated with a higher risk of thyroid cancer — except for in women with a very low intake of iodine ( 23 , 24 ).Therefore, if you have thyroid problems, cooking kale or spinach prior to eating it and ensuring you get enough iodine in your diet from foods like seafood and dairy can help prevent any side effects caused by goitrin.Not only do each of these ingredients bring a different set of nutrients to the table, but they can also add a bit of variety and new flavors to your diet.Summary Kale and spinach may differ slightly in terms of nutritional value and health benefits, but both can be included as part of a healthy diet. .

Kale vs. Spinach: Which Is Heart-Healthier? – Cleveland Clinic

Health aficionados can’t get enough of kale and its signature dark green color, but where does it stack up against its opponent spinach?Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens, says preventive cardiology​ dietitian Kate Patton, MEd, RD, CSSD, LD.From nutrients to health benefits, she helps unfold everything you need to know about this powerful duo and tips for working these leafy greens into your diet.Kale and spinach are both super veggies loaded with nutrients, but which leafy green should rule when it comes to heart health?On the other hand, kale crushes spinach when it comes to vitamins K and C, plus it’s also lower in calories and richer in heart-healthy flavonoids.Spinach can be tossed fresh in a salad, layered in a wrap or sandwich, or added to just about any dish.“All leafy greens are packed with vitamins, minerals and other nutrients, so don’t limit yourself to spinach and kale,” says Patton. .

Kale vs spinach: which is healthier? Here's what a RD thinks

W hen it comes to the part of the produce section that's full of all that luscious green roughage, healthy eaters have very strong opinions.Some are Team Kale all the way (remember that hen it comes to the part of the produce section that's full of all that luscious green roughage, healthy eaters have very strong opinions.Here's what they have in common: Both greens are anti-inflammatory, linked to helping protect against heart disease and cancer.Fiber of course is linked to a whole host of benefits, including better digestion and healthy weight management.Kale has a slightly more bitter taste than spinach, so as far as a flavor profile goes, Joe says it really comes down to personal preference."Spinach is a quick cook versus kale, which needs more time to tenderize its tougher fibers," Joe adds."Spinach and kale are both very versatile greens, so I always encourage my clients to enjoy the foods they like," Joe says.Both are obviously popular picks for eating raw in salads, but because of its slightly bitter taste, kale pairs well in smoothies with lemon and other citrus fruits.But if you're making pasta or a casserole and want to add a serving of greens to mix in, to Joe's point, spinach works a bit better because it doesn't have as strong of a flavor profile and the texture is smooth, which works well in creamy pasta dishes.If you like to start off each day with a refreshing green smoothie a la Kimberly Snyder, CN, and are trying to get more calcium in your life, kale is your number one. .

Which Leafy Green Is More Nutritious: Spinach or Kale?

Read all about the latest gym openings, healthy events, and fitness trends in our twice weekly Wellness newsletter.Spinach, however, has more iron, magnesium, potassium, zinc, folate, and vitamins A and E. “Both are highly nutritious choices overall though,” she tells me.Generally speaking, Schweinshaut explains that women looking to conceive might want to load up their diets with a little more spinach due to its high content of iron and folate, two nutrients essential for fertility.“Those who have issues with kidney stones may be told to limit spinach as it’s high in dietary oxalates,” Schweinshaut tells me.She explains that microgreens are the seeds of veggies and herbs and although they’re only a couple inches tall they pack more nutrients than their mature equivalents.


Kale Vs. Spinach: Which Leafy Green Vegetable Is Healthier?

What I will point out, however, is if you’re going to dedicate a part of your day to eating the leafy stuff (that’s bound to get stuck between your teeth) you definitely want to make sure you're choosing the best option, amirite?Some green contenders that are vying for that top spot in your fridge: kale and spinach—two nutritional powerhouses that promise to keep you healthy.To determine which actually deserves your time, money, and seasoning efforts, Torey Armul, RD, weighs in on kale vs. spinach and exactly what these two greens bring to the table.This super-versatile veggie, has been harvested since the 17th century and gained popularity during World War II “to combat malnourishment during food scarcities,” Women's Health previously reported.And in case that wasn’t enough, kale is also “a good source of calcium, fiber and folate," AND it’s super low in sugar and calories.So, your choice to show love to kale or spinach really depends on which nutrients you’re looking to fill up on, and which of the greens you think tastes better.Regardless of nutritional value, if you’re not vibing with the slightly bitter taste of kale, there’s a slim chance you’ll routinely pick it over a veggie such as spinach that you do like.As delicious as kale is, it's rough, "so you'll want to message it with olive oil if you're eating it raw," Armul recommends.Still, kale's toughness makes it great for cooking (think chopped up for soup or baked into a frittata), unlike spinach which gets quite slimy when face-to-face with heat.If you're just after a nutritional boost, Armul recommends throwing some spinach into pasta sauce, pizza, omelets, or lasagna since it won't drastically alter the taste.Aryelle Siclait Associate Editor Aryelle Siclait is the associate editor at Women's Health where she writes and edits articles about relationships, sexual health, pop culture, and fashion for verticals across and the print magazine.This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.


Kale vs. spinach: Health benefits, nutrition, and more

Kale and spinach are dark leafy greens that offer an abundance of vitamins, as well as potentially beneficial plant phytochemicals.People comparing kale with spinach will find that both offer health benefits and also carry some risks.A 2019 study suggests that a diet high in fiber can lower heart disease risk in people with high blood pressure and type 2 diabetes.Like kale, spinach is rich in phytochemicals and bioactives, which have a long history in alternative and traditional healing.The thylakoids and glycolipids in spinach may lower the risk of cancer and obesity, and support better blood sugar control.Spinach contains more than double the amount of folate as kale, making it an ideal food during pregnancy.It also offers a wide variety of antioxidants, potentially helping lower the risk of heart disease and age-related cellular damage.In 2006 , researchers traced about 80% of E. coli cases in a major outbreak to contaminated spinach.In a 2013 analysis , 6.6% of farmed spinach samples tested positive for the bacteria.Similar foods Kale and spinach are a healthier alternative to less nutritionally dense, high-water lettuces such as iceberg and romaine.


Kale vs. Spinach: Is One Leafy Green Better? RDs Weigh In

"Both are dark, leafy greens, and superfoods in their own right," registered dietitian nutritionist Mascha Davis MPH, RDN, says. .

Colorful Kale and Spinach Salad and Homemade Dressing Recipe

At its very best, a stew is a complete one-dish meal packed with protein and vegetables cooked together slowly to let the ingredients permeate every bite with comforting flavor and fork-tender texture. .


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