Both spinach and kale are powerhouses of nutrition and promise to keep us healthy all year round! Though they come from entirely different vegetable families they are often used interchangeably in recipes such as salads, soup, and smoothies. One major benefit is that both leafy greens are highly nutritious, low-calorie vegetables that provide a vast amount of essential vitamins and minerals. They are both high in Vitamin K, which is a significant vitamin involved in healthy bone formation. Both are rich in vitamin C, which plays a fundamental role in the prevention of diseases and keeps our immune system strong.


However, despite their similarities, some key nutritional qualities set them apart. For example, kale contains more than twice the amount of vitamin C (22% of the RDI), whereas spinach provides more Folate (15% of the RDI), Iron (5% of the RDI), and vitamin K (121% of the RDI). Furthermore, both have been linked to amazing health benefits. For example, due to spinach’s high amount of vitamin A, our skin and mucous membranes can repel various kinds of bacteria and viruses effectively. Spinach is also a fantastic source of folate, a nutrient that helps our body turn food into usable energy! Therefore, making our body more alkalised, which can help us feel energised throughout the day!

On the other hand, cruciferous vegetables such as kale contain Goitrin, a compound that may interfere with thyroid function. It does this by decreasing the uptake of iodine, which is essential for the production of thyroid hormones. Disruption in thyroid function could impact our metabolism, could cause tiredness and weight change.


Both veggies are rich in antioxidants which help to prevent oxidative damage to our cells and protect against chronic disease. As we already know kale and spinach are low in calories yet high in nutrients. By adding these delicious greens to our diets can be an effective strategy to boost weight loss and our overall amount of energy.


To summarise, there are several small differences between the nutritional content of kale and spinach. Both are highly nutrient-dense and should be enjoyed in a well- rounded, balanced diet!   We suggest getting an equal amount of both in your meals. They are super easy to blend in a smoothie, crunch in a salad, or steam for dinner.

Our Living Better Health Green Blend contains not only spinach, but 6 other amazing ‘Greens’ and Baobab for a  Vitamin C boost, a great way to provide you with your daily intake of greens! Simply add one spoon of our specially formulated blend to your water (I would recommend a squeeze of lemon juice as well), smoothie, or breakfast.