Is Kale Better For You Than Spinach?

Kale has enjoyed a large boost in popularity over the last decade, as many nutritionists and health enthusiasts have heralded it as a superfood full of nutritional benefits (via TIME). While it is no doubt healthy, is it really healthier than spinach, its more common leafy green companion? It is hard to say which one is healthier, per se, as both vegetables provide high doses of essential vitamins and nutrients that are a necessary part of a healthy diet. 

According to Healthline, kale does have an advantage over spinach when it comes to vitamin C. Kale packs in about double the amount of the vitamin in each serving, which can make it a great choice if you are trying to boost your immune system. It also boasts slighter higher levels of calcium. However, spinach contains more of the vitamins A, E, and K, as well as higher levels of folate, iron, zinc, magnesium, and potassium, per Well and Good.

Both kale and spinach are nutrient-dense, heart-healthy leafy greens

Regardless of their minor differences, both spinach and kale are low-calorie, nutrient-rich leafy greens that make a great addition to any diet. "Leafy greens are so good for you that you really can't eat too many. In fact, they're considered heart-healthy superfoods. Truly, you can't go wrong with either choice. As a bonus, both contain omega-3 fatty acids. This helps fight the inflammation at the root of heart disease and other chronic illnesses," preventive cardiology​ dietitian Kate Patton told the Cleveland Clinic

Adding any leafy greens to your diet can improve your health by reducing inflammation, which can aid in preventing cancer and heart disease, according to Well and Good. Spinach and kale both contain high amounts of fiber, antioxidants, and micronutrients that can aid in everything from lowering cholesterol and blood pressure to protecting against chronic disease, according to Healthline. They also both aid in weight loss, improve digestion, and have anti-inflammatory properties. So when it comes to nutrition, there really is no wrong choice here. Which is healthier for you depends on your specific nutritional needs.

Whether you prefer the mild, sweet flavor profile of spinach, or kale's stronger, slightly bitter taste, don't hesitate to add plenty of your favorite green vegetable to your plate.