New Zealand spinach, raw vs Kale, raw
Nutrition comparison per 100 g.
New Zealand spinach, raw
14 kcal
Kale, raw
35 kcal
Calories
14 kcal
35 kcal
Protein
1.5 g
2.9 g
Carbs
2.5 g
4.4 g
Fiber
1.5 g
4.1 g
Sugars
0.3 g
0.8 g
Fat
0.2 g
1.5 g
Sodium
130 mg
53 mg
Key takeaways
- New Zealand spinach, raw has 60% fewer calories (14 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 1.5 g).
- New Zealand spinach, raw has more carbs (2.5 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 1.5 g).
- New Zealand spinach, raw has more sugars (0.3 g vs 0.8 g).
| Macronutrients | New Zealand spinach, raw | Kale, raw |
|---|---|---|
| Calories | 14 kcal | 35 kcal |
| Protein | 1.5 g | 2.9 g |
| Total Fat | 0.2 g | 1.5 g |
| Total Carbohydrate | 2.5 g | 4.4 g |
| Dietary Fiber | 1.5 g | 4.1 g |
| Total Sugars | 0.3 g | 0.8 g |
| Water | 94.0 g | 89.6 g |
| Carbohydrates | New Zealand spinach, raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 2.5 g | 4.4 g |
| Dietary Fiber | 1.5 g | 4.1 g |
| Total Sugars | 0.3 g | 0.8 g |
| Fats & Fatty Acids | New Zealand spinach, raw | Kale, raw |
|---|---|---|
| Total Fat | 0.2 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.1 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 66.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 13.0 mg | 138.0 mg |
| Protein & Amino Acids | New Zealand spinach, raw | Kale, raw |
|---|---|---|
| Protein | 1.5 g | 2.9 g |
| Histidine | ~ | 69.0 mg |
| Isoleucine | ~ | 197.0 mg |
| Leucine | ~ | 231.0 mg |
| Lysine | ~ | 197.0 mg |
| Methionine | ~ | 32.0 mg |
| Phenylalanine | ~ | 169.0 mg |
| Threonine | ~ | 147.0 mg |
| Tryptophan | ~ | 40.0 mg |
| Valine | ~ | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | ~ | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | ~ | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | ~ | 117.0 mg |
| Vitamins | New Zealand spinach, raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | ~ | 769.0 mcg |
| Vitamin C | 30.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.4 mg | 0.7 mg |
| Vitamin K | 337.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.5 mg | 1.2 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Folate (B9) | 15.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.4 mg |
| Minerals | New Zealand spinach, raw | Kale, raw |
|---|---|---|
| Calcium | 58.0 mg | 254.0 mg |
| Iron | 0.8 mg | 1.7 mg |
| Magnesium | 39.0 mg | 34.0 mg |
| Phosphorus | 28.0 mg | 56.0 mg |
| Potassium | 130.0 mg | 447.0 mg |
| Sodium | 130.0 mg | 53.0 mg |
| Zinc | 0.4 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.6 mg | 0.9 mg |
| Selenium | 0.7 mcg | 0.9 mcg |
| Sterols | New Zealand spinach, raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | New Zealand spinach, raw | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.8 g | 1.5 g |
Frequently asked questions
Which has fewer calories, New Zealand spinach, raw or Kale, raw?
New Zealand spinach, raw has fewer calories: 14 kcal for New Zealand spinach, raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, New Zealand spinach, raw or Kale, raw?
Kale, raw has more protein: 1.5 g for New Zealand spinach, raw vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, New Zealand spinach, raw or Kale, raw?
Kale, raw has more fiber: 1.5 g for New Zealand spinach, raw vs 4.1 g for Kale, raw per 100 g.
Is New Zealand spinach, raw or Kale, raw healthier?
New Zealand spinach, raw is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.