After trying some of my kale and mango salad (see recipe below), my mother-in-law asked me if kale was really better than spinach. With the increased popularity of kale over the past several years, you may be wondering the same thing. Is kale really more nutritional than other leafy greens, or is good old-fashioned spinach just as good as kale?
Kale is a great source of the following nutrients:
The benefits of spinach
Like kale, spinach is also a good source of calcium, potassium, fiber, folate, and vitamins A, C, and K. Spinach also contains a number of antioxidants, such as flavonoids, that may reduce the risk of diseases like cancer and heart disease. Spinach is also a rich source of iron and vitamin E (an antioxidant).
So what’s the difference?
Kale is higher in vitamin C while spinach contains more iron and vitamin E, but even though there are slight variations in the amount of nutrients each vegetable provides, the overall nutritional profile is similar for both.
Which one should I choose?
Since spinach and kale both provide a number of the same vitamins and minerals that are important for your health, you can really choose whichever one you prefer. Remember that it is always important to eat a variety of different color vegetables, to make sure you are obtaining each one’s distinct benefits.
How should I eat them?
Kale and spinach can be sautéed, steamed, added into soups or salads, or mixed into foods such as omelets, lasagnas, or in refreshing green smoothies. Here is one of my favorite ways to eat kale. If you’ve never tried raw kale, give it a go! This recipe is a hit even with non-kale lovers.
Kale and Mango Salad
Adapted from: http://www.joyofkosher.com/recipes/kale-and-mango-salad/
Nutrient Analysis: Serving: 4; Calories: 206; Total fat: 16 grams; Sat Fat: 2 grams; Carbohydrate: 15 grams; Protein: 4 grams; Dietary fiber: 4 grams; Sodium: 28 mg. Excellent source of Vitamin A and Vitamin C.