Both spinach and kale are dark green leafy vegetables abundantly available and consumed.
These leafy vegetables are enriched with a variety of vitamins and phytochemicals found in plants.
Advantages Of Spinach And Kale On Our Well-Being
The plant nutrients and phytochemicals found in these leaves are highly beneficial for our health.
Is one better than the other.
There is extensive comparison between kale and spinach on which of these offers the most goodness.
However, deciding which one is better needs consideration of the person’s health needs.
It is worth noting that, along with the benefits, these greens also come with certain risk factors.
Goodness offered by Kale.
A hundred grams of raw kale is estimated to contain the following nutrients in an approximation.
Calories: 43
Protein: 2.92g
Fat: 1.49g
Carbohydrate: 4.42g
Fiber: 4.1g
Sugar: 0.8g
Calcium: 254 milligram (mg)
Vitamin A: 241 microgram (mcg)
Iron: 1.6mg
Sodium: 53mg
Vitamin C: 93.4mg
Folate: 62mcg
Vitamin K: 390 mcg
The nutritional values may change during cooking, as added salt or oil can alter the proportion of sodium or fat.
This leafy green is enriched with nutrients like zeaxanthin and lutein. Both of these are phytochemicals that maintain eye health.
They also help in minimizing the threat of a few types of blindness.
The plant chemicals found in kale are used by alternative medical professionals to cure certain diseases.
Goodness offered by spinach.
Keeping at par with kale, the nutrient content of 100-gram uncooked spinach is as follows:
Calorie: 23
Protein: 2.86g
Fat: 0.39gm
Carbohydrate: 3.63g
Fiber: 2.2g
Sugar: 0.42g
Calcium: 99gm
Iron: 2.71
Vitamin C: 28.1g
Vitamin A: 469 mcg
Folate: 194 mcg
Vitamin K: 183 mcg
How the two compares.
Although the protein content of spinach is comparatively higher than other vegetables, it is mildly lower than that of Kale.
Similarly, looking at fiber, Kale has double the range of spinach.
A high fiber diet is crucial for people with elevated blood pressure levels as it significantly lowers the probability of heart-related ailments.
Spinach and Kale are both rich in bioavailable nutrients.
These nutrients have been known to be beneficial and used in alternative medicines for a long.
Specifically thylakoids and glycolipids found in spinach lower the risk of obesity and cancer.
The folate content in spinach is double that of kale which makes it a beneficial food for pregnant women.
The high calcium levels of spinach are comparatively lower than kale. It helps in maintaining bone health and maintaining antioxidant levels in the body.
Is perfection a myth.
The availability of the beneficial nutrients in both the leafy greens is accompanied by certain drawbacks.
They are the main influencers of Escherichia coli infection outbreaks, spinach being the primary instigator.
Researchers in 2006 observed that 80% of E.coli infection breakouts are caused by the consumption of contaminated spinach.
According to a 2013 study, 6.6% of the specimens of spinach obtained from farms were carrying the contamination.
Nutritionally similar alternatives.
Kale and spinach provide higher nutritional value compared to other high water content greens like iceberg or romaine lettuces.
Leaves like collard green, mustard green, arugula, dandelion green, bok choy, rapini, swiss chard, and turnip greens share a nutritional profile like spinach and kale.
Consuming a mixed green salad or including one green in the diet each day enhances the positive impact on health.
The essential takeaway.
The aforementioned greens are all enriched with vital nutrients offering a wide range of health and wellness benefits.
The exact advantage of health depends on the medical profile of the particular individual.
However, it is crucial to choose a green that appeals to the person’s taste buds since including vegetables in everyday meals is an integral part of general wellness.
