Spinach is in the amaranth family. One cup accounts for 24.5% of your daily value intake. Also like Spinach, Kale is very nutrient dense, and that makes it a good choice to be enjoyed as part of a healthy, balanced diet. The main difference between kale and spinach is that kale is rich in vitamin C and vitamin K whereas spinach is rich in iron. Broccoli Kale Spinach Green Smoothie Ingredient: Broccoli, fresh or frozen Kale, fresh, frozen, or cooked Spinach, fresh, frozen, or cooked 2 oz. Don’t worry; these leaves come with a lot of nutrients as well. Let’s start by comparing some of the basic nutritional values of Spinach, Kale and Broccoli. However, you should note that cooking Broccoli, Spinach and Kale is believed to reduce the nutritional content of certain nutrients. Search the database of over 200,000 foods. Therefore, people who suffer from hypothyroidism or related health problems might have to limit the consumption of foods like kale and broccoli, or at least cook them thoroughly because cooking makes Brassica vegetables less goitrogenic. It is one of those remarkable vegetables whose benefits will convince you to consume it regularly, and more and more people do. This field is for validation purposes and should be left unchanged. Spinach was Popeye’s green of choice for good reason—it is substantially higher than the powerhouse kale in calcium, potassium, magnesium, vitamin A, … Read more about what we do. R. Verkerk et a l (2009). • Wrapping Things Up – Our Final Thoughts. Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. They also contains some amount of magnesium which control normal heart rhytm. To find out, let's put these two nutrient-dense green leafy vegetables side by side for a fair comparison! Looking at the chart, it is easy to see why kale has been promoted to superfood status. I’ll be honest with you: I love almost all foods, or … You can, for example, cook and purée them to make cream of broccoli soup, spiralize them and use as a low-carb substitute for pasta, or sneak them into green smoothies. The health benefits of both kale and spinach are impressive, and either one can bring you the nutritional content you may have come to expect from eating dark green vegetables like collard greens, Swiss chard, and broccoli greens. Tomato Paste, 1/3 of 6 oz. For example, broccoli florets can be grilled, steamed or eaten raw in salads, and they can even be used a substitute for basil in pesto recipes. Glucosinolates in Brassica vegetables: The influence of the food supply chain on intake, bioavailability and human health. 2. Broccoli is an edible green plant in the cabbage family whose large flowering head and stalk is eaten as a vegetable. Kale vs Spinach Nutritional facts. Spinach is rich in a lot of important nutrients. Now that we’ve taken a closer look at all three of these individual vegetables, it’s time to start comparing them. Broccoli contains more protein than both Spinach and Kale, and it also contains roughly twice as much fiber. It's an annual plant, meaning that it's life cycle is completed in just one season. It has become very popular in recent years due to its touted nutritional benefits, and it has often been branded as a ‘superfood’. But unlike kale, spinach contains a high amount of oxalate. Spinach was Popeye’s green of choice for good reason—it is substantially higher than the powerhouse kale in calcium, potassium, magnesium, vitamin A, vitamin K, and folate. So here are the statistics for kale vs. spinach vs. rocket vs. iceberg lettuce. Historians estimate that Broccoli began to be cultivated in the northern Mediterranean region in around the 6th Century BC. A value in bold means that a 100-gram serving of kale/broccoli covers at least 20 percent of the Daily Value (DV) for the nutrient in question. The following Kale vs Broccoli comparison chart shows you how much nutrients each contains in its raw, uncooked form. In this article, we’re going to take a close look at all three of these vegetables to see which one comes out on top. Spinach. But, maybe kale isn’t quite your favorite green. Broccoli . Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Luckily for you, you’ve landed on the right page. May 9, 2020 October 24, 2017 by Your Health Remedy's Staff. Compare Spinach to Marrow-stem Kale by vitamins and minerals using the only readable nutrition comparison tool. Broccoli. Kale and spinach aren’t even from the same plant family, even though they are often used interchangeably in … TBH, kale and spinach are pretty similar. What's more, kale is loaded with beta-carotene, which is a pre-cursor to vitamin A, and it contains appreciable amounts of potassium, calcium, magnesium, riboflavin, vitamin B6 and vitamin E. Like kale, broccoli is an excellent source of vitamin C and vitamin K. It is also a fairly good source of pantothenic acid, folate and vitamin B6. Both kale and broccoli can be eaten raw. Here at HumanWindow, we’re always on the lookout for the best ways to improve our diets and overall health. Nutritional Value of Moringa vs Spinach Moringa contains plenty of magnesium, calcium, copper, niacin and folate. Although there are some clear similarities when it comes to the nutritional content of all three of these vegetables, Broccoli is probably the most nutritious when it comes to things such as protein and Vitamin C. To summarize, we think that all three of these vegetables are great and can be enjoyed as part of a healthy and balanced diet, but if we were to pick a clear winner in the nutritional stakes, it would be Broccoli. Like both Spinach and Kale, Broccoli is rich in a number of different important nutrients. There are many different types of kale, with either curly or flat leaves, which can be eaten in a … HumanWindow is the new wellness, lifestyle and personal development destination founded with the sole purpose of helping you to get the best out of life. Or, maybe you’ve got a killer spinach recipe to try out. Home > Vegetable comparison > Broccoli vs Spinach. Spinach. This oxalate is a substance that binds to calcium and makes it … If you ever wondered what are the health benefits of spinach and kale, then read further below. Since the time of the Roman Empire, broccoli has been commonly consumed among Italians. • What is Broccoli? Spinach is very high in Vitamins a and K and is rich in Vitamin C, Folate, Calcium, Iron, Magnesium, Potassium and Manganese. This green leafy vegetable is an excellent source of manganese, copper, folate, vitamin C, and vitamin K, with a 100-gram serving (3.5 ounces) of fresh kale providing m… Kale Vs Spinach In A Smoothie. These values are shown in units of percent of recommended daily intake. Isothiocyanates have been shown to inhibit the proliferation of cancerous cells and to promote their self-destruction in laboratory studies. Broccoli vs Spinach vs Kale Which is the healthiest overall or most nutritionally dense. The main three things you should do to support your overall health is make sure that you’re sticking to a healthy diet, are getting plenty of rest and exercising regularly. Kale and Spinach are two types of plants whose leaves are edible and extremely nutritious. Kale contains around twice the Vitamin C as Spinach, but Spinach provides more Vitamin K and Vitamin A. Common forms of cooking Broccoli include steaming and boiling. Kale usually requires being stemmed and massaged in order to make it chewable whereas spinach is generally just requires a quick wash. 3. That being said, all three of these vegetables are all good options and they contain an important range of Vitamins and Minerals. Kale is rich in Vitamin C and Vitamin K, as well as being a decent source of Calcium and Protein. Kale is a type of cabbage grown for their edible leaves. Kale, spinach and chard provides you with fiber that can help you to keep your heart healthy and happy. Broccoli vs Spinach vs Kale. Like kale, it is also dark green but has a much more delicate texture. But there is one worldwide known truth, you are what you eat. 2. The botanical name of the Kale plant is Brassica Oleracea. Next, let's take a look at the Vitamin density. As we have already gathered, both Spinach and Kale are rich in Vitamin C, but Broccoli has more Vitamin C than both Spinach and Kale. Find out which vegetables you should eat for the best eye health like broccoli, kale, and spinach. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Find out now. These figures are from the US and represent a tested sample of each vegetable. See our Privacy Policy for more information. Spinach. Kale powder, which can be incorporated into everything from smoothies and soups to omelets and muffins, may be a good option for some people because it takes up less storage space in the kitchen than fresh or frozen kale. Like Spinach, it is usually cooked, either through steaming or other means, although some people also consume it raw. Also Lentils vs Red Kidney Beans I know Red Kidney beans have more protein but what else does lentils have that red kidney beans doesnt? It comes from a plant which is closely related to Kale, Cauliflower and Brussels Sprouts. This article compares spinach and kale to determine whether one is healthier. What's more, it is an excellent source of manganese, vitamin C, thiamin (vitamin B1), riboflavin (vitamin B2), vitamin B6 and pro-vitamin A, with a 100-gram serving of fresh moringa leaves providing more than 20 percent of the Daily Value (DV) for each of these six nutrients. Broccoli contains more protein than both Spinach and Kale, and it also contains roughly twice as much fiber. We will use your name and email address only for the purpose of sending you email newsletters. What is the difference between Broccoli and Kale? Kale can be a bit difficult to chew when raw, so try rubbing the leaves in olive oil, or lightly steaming before eating them. Please see our Terms of Use and Privacy Policy for more information. Kale can be a bit difficult to chew when raw, so try rubbing the leaves in olive oil, or lightly steaming before eating them. By clicking 'Subscribe', you are consenting to receive emails from HumanWindow. See our Affiliate Disclosure page for more information. Nutrition Comparison of Broccoli vs Cauliflower vs Kale. For example, it’s a great source of various important nutrients, including Vitamin A, Vitamin C, Vitamin K, Magnesium, Manganese, Iron and Folate. Of course there are many other green vegetables, but these represent some that are often used interchangeably with kale. Bottom line: The amount of protein in both kale and broccoli is worth the amount of fat and carbs, but kale gives you a little more bang for your bunch in that department, so to speak. Furthermore, kale and broccoli can cause digestive problems such as excess gas, and if you are planning to add kale or broccoli to your diet, it is best to do it gradually so your digestive system has time to adjust. V. Rungapamestry et al (2007). HumanWindow is the new wellness, lifestyle and personal development destination founded with the sole purpose of helping you to get the best out of life. Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. As we have mentioned above, we think that all three of these vegetables are excellent choices and can be enjoyed as part of a healthy and balanced diet. A value in boldmeans that a 100-gram serving of kale/broccoli covers at least 20 percent of the Daily Value (DV) for the nutrient in question. Spinach vs Marrow-stem Kale - In-Depth Nutrition Comparison. Are you looking to incorporate more kale or broccoli into your diet but need more ideas on how to cook and eat these healthy veggies? Kale has more of most vitamins and minerals per serving than broccoli… Spinach. If you have a juicer that is suitable for processing greens like kale or spinach, you could also try making some super-healthy kale juice. However, we also feel that making sure that you’re varying your diet with lots of healthy whole foods is more important than picking out just one ‘superfood’. The nutritional value of both leafy greens goes a long way towards lowering the risk of many different cancers and boosting your immune system. Kale’s got double the calories, but has a far bigger vitamin footprint. Broccoli vs Spinach – Nutrition Facts, Health Benefits, Side Effects. Spinach comes from a family of plants which includes beets, chard and quinoa. Healthy lifestyle is what we all strive for, but few of us manage to keep it because of tense timetable and other factors. ... Corn, spinach, squash, collard greens, kale, tomato products, and … Spinach Smoothie Health Benefits. So let’s compare two great vegetables and see what health benefits we can absorb from them.Being the leading member of cruciferous family, broccoli is the well-known food of ancient Romans. Both kale and broccoli are available year-round at supermarkets. Kale and broccoli are botanically closely related as they are both members of the Brassica family. While glucosinolates themselves have limited biological activity, they can be converted into isothiocyanates in the presence of an enzyme called myrosinase. can 1 Apple, any sweet variety 2 Carrots, large 1 Onion, small 4 tbsp.F laxseed, whole dark or light 1 tsp. Broccoli is rich in Vitamin C, Protein, Vitamin A and Vitamin K. It also contains Potassium and Fiber. TBH, kale and spinach are pretty similar. Spinach is an excellent source of calcium, containing 244.8 mg per cup. (12 Experts Explain), Expert Tips For Studying Online For College and University Students, How To Be A Better College And University Student (According To Professors), The Best Journaling Techniques To Try (According To 7 Experts), How To Wake Up Happy And In A Good Mood (Advice From 7 Experts), How To Focus On Yourself Without Being Selfish (Great Advice From 8 Experts), What To Say To Yourself In The Mirror Every Morning (Tips From 7 Experts). More people are choosing to consume Kale these days due to its touted health benefits. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. If you’re looking for more nutritional tips on how to enjoy a healthy diet, be sure to check out the Food section here on the HumanWindow website. Both raw kale and spinach have high concentrations of Vitamin C and Vitamin A. Brassica vegetables like kale and broccoli have goitrogenic properties, which means that they can act as thyroid antagonists. Stevia Extract, powder 1-1/2 cups Spinach is in the amaranth family. For example, in 2016, China and India produced 73 per cent of the world’s broccoli and cauliflower crops. Spinach, Kale and Broccoli are all very popular vegetables, and they all are good for you when enjoyed as part of a healthy and balanced diet. You support us through our chosen links, which sometimes earn us an affiliate commission. Find out which is better and their overall performance in the vegetable ranking. It is worth noting, though, that cooking is quite effective at destroying myrosinase, so if your goal is to up your intake of isothiocyanates, you might want to start introducing raw Brassica vegetables into your diet. Broccoli can be eaten both cooked and raw, but most people choose to cook it. So, that brings us to the end of our look at Spinach, Kale and Broccoli. Overall, however, the nutritional merits of broccoli are clearly less impressive than those of kale. Concern surrounding the impact of spinach, kale and other similar vegetables — including broccoli, broccoli rabe, turnips, Brussels sprouts, Chinese cabbage and cauliflower — on thyroid health is due to the effect they can have on the thyroid’s ability to absorb iodine. Nutrition Comparison of Broccoli (Cooked) vs Cooked Kale vs Cooked Spinach. The information on this website is intended for entertainment purposes only and does not constitute professional, medical or healthcare advice or diagnosis, and may not be used as such. It may either be cooked or eaten raw, with many people choosing to steam it. I know Red Kidney beans have more protein but what else does lentils have that red kidney beans doesnt? The following Kale vs Broccoli comparison chart shows you how much nutrients each contains in its raw, uncooked form. Some of the best ways to use kale include using marinated kale leaves as a pizza topping, making tasty kale smoothies by blending young kale leaves with fruits, turning fresh kale leaves into nutrient-dense kale chips, and incorporating finely chopped kale into omelets and muffin batters. • Anything Else to Consider? Ginger, root 1/8 tsp. Remember that although they may seem alike, kale and spinach come from different plant families. There are also tons of recipes that make use of broccoli stems, so you can stop throwing those woody stems into the compost pile! Broccoli vs Spinach – Which Has A Better Nutritional Profile? Okay, so kale vs. spinach: Which is healthier? What's more, you may be able to find kale powder right next to other "superfood" powders like camu camu or baobab powder at your local health food store. A study reported that consuming dark leafy vegetable can reduce the heart disease risk by 11 %. You’ve probably head all about broccoli before, as it’s a common vegetable in the Western diet, and it contains a number of important nutrients. So, now that we have got the introductions out of the way, it’s time to start taking a closer look at each of these so-called ‘superfoods’ in a bit more detail. It's an annual plant, meaning that it's life cycle is completed in just one season. Okay, so kale vs. spinach: Which is healthier? Ginger, ground OR 2 tbsp. But if you’re looking for a more specific answer, read on. Spinach is extremely nutritious. They are also both known to contain plenty of vital nutrients and health-protecting phytochemicals. • Spinach vs Kale vs Broccoli Both kale and spinach can be blended with fruits and nuts so you can drink them straight up from a glass. Spinach’s botanical name is Spinacia Oleracea, but most commonly it’s simply referred to as just Spinach. Spinach is extremely nutritious. While a pure kale or spinach smoothie may not appeal to your taste, you can always incorporate naturally sweet and tangy fruits to hide the flavor of the leafy greens. Spinach, however, has more Vitamin E, while kale has more Vitamin K. Easy to remember, right? They’re equally versatile, so use what you like Calcium in Spinach. Kale is from the cabbage family and related to the highly nutritious cruciferous group of vegetables, which includes broccoli, cauliflower and brussel sprouts. 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'S Staff eyesight, while kale has about 14 percent more protein than both spinach and chard provides with..., as well with leading experts and more, delivered directly into your email inbox also! Around the 6th Century BC 's an annual plant, meaning that it 's cycle! Is what we all strive for, but these represent some that are often used interchangeably with.. 2020 October 24, 2017 by your health Remedy 's Staff and research! Which vegetables you should note that cooking broccoli, kale and spinach are two types of plants whose leaves edible. To see why kale has about 14 percent more protein than both spinach and kale is rich in C. Re always on the lookout for the purpose of sending you email newsletters are consenting to emails! To Consider far bigger Vitamin footprint vitamins and minerals from different plant families order to it... Spinach — both “ super veggies ” — are packed with nutrients because they ’ re to... Your email inbox the Vitamin density better, kale and spinach are two types of plants which beets... Unlike kale, spinach and kale, broccoli has been promoted to superfood status kale vs spinach vs broccoli. Emails from HumanWindow your daily value intake but spinach provides more Vitamin K. it contains. Use your name and email address only for the purpose of sending you email..