One cup accounts for 24.5% of your daily value intake. Kale is a type of cabbage grown for their edible leaves. Kale usually requires being stemmed and massaged in order to make it chewable whereas spinach is generally just requires a quick wash. 3. Concern surrounding the impact of spinach, kale and other similar vegetables — including broccoli, broccoli rabe, turnips, Brussels sprouts, Chinese cabbage and cauliflower — on thyroid health is due to the effect they can have on the thyroid’s ability to absorb iodine. Since the time of the Roman Empire, broccoli has been commonly consumed among Italians. However, you should note that cooking Broccoli, Spinach and Kale is believed to reduce the nutritional content of certain nutrients. These values are shown in units of percent of recommended daily intake. Luckily for you, you’ve landed on the right page. Spinach Smoothie Health Benefits. But if you’re looking for a more specific answer, read on. Spinach vs Marrow-stem Kale - In-Depth Nutrition Comparison. Let’s start by comparing some of the basic nutritional values of Spinach, Kale and Broccoli. The health benefits of both kale and spinach are impressive, and either one can bring you the nutritional content you may have come to expect from eating dark green vegetables like collard greens, Swiss chard, and broccoli greens. Spinach is rich in a lot of important nutrients. See our Affiliate Disclosure page for more information. More people are choosing to consume Kale these days due to its touted health benefits. • Anything Else to Consider? It is worth noting, though, that cooking is quite effective at destroying myrosinase, so if your goal is to up your intake of isothiocyanates, you might want to start introducing raw Brassica vegetables into your diet. It's an annual plant, meaning that it's life cycle is completed in just one season. Kale has more of most vitamins and minerals per serving than broccoli… Like Spinach, it is usually cooked, either through steaming or other means, although some people also consume it raw. Get health and wellness tips, interviews with leading experts and more, delivered directly into your email inbox. Broccoli Kale Spinach Green Smoothie Ingredient: Broccoli, fresh or frozen Kale, fresh, frozen, or cooked Spinach, fresh, frozen, or cooked 2 oz. So let’s compare two great vegetables and see what health benefits we can absorb from them.Being the leading member of cruciferous family, broccoli is the well-known food of ancient Romans. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. You’ve probably head all about broccoli before, as it’s a common vegetable in the Western diet, and it contains a number of important nutrients. Spinach is a leafy green flowering plant native to central and western Asia, and is also commonly added to salads or cooked as a vegetable. Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. Spinach is very high in Vitamins a and K and is rich in Vitamin C, Folate, Calcium, Iron, Magnesium, Potassium and Manganese. Looking at the chart, it is easy to see why kale has been promoted to superfood status. Both kale and spinach can be blended with fruits and nuts so you can drink them straight up from a glass. Also Lentils vs Red Kidney Beans. Bottom line: The amount of protein in both kale and broccoli is worth the amount of fat and carbs, but kale gives you a little more bang for your bunch in that department, so to speak. By clicking 'Subscribe', you are consenting to receive emails from HumanWindow. If you’re looking for the most nutritionally dense vegetable between Spinach, Kale and Broccoli, there is no doubt that Broccoli comes out on top. Vitamin E is great for your immune system and eyesight, while Vitamin K is a key player in preventing blood clots. Spinach was Popeye’s green of choice for good reason—it is substantially higher than the powerhouse kale in calcium, potassium, magnesium, vitamin A, … 2. Spinach is extremely nutritious. Looking at the chart, it is easy to see why kale has been promoted to superfood status. Are you looking to incorporate more kale or broccoli into your diet but need more ideas on how to cook and eat these healthy veggies? • What is Broccoli? Broccoli contains more protein than both Spinach and Kale, and it also contains roughly twice as much fiber. If you’re looking for more nutritional tips on how to enjoy a healthy diet, be sure to check out the Food section here on the HumanWindow website. Kale can be a bit difficult to chew when raw, so try rubbing the leaves in olive oil, or lightly steaming before eating them. Spinach is in the amaranth family. As we have already gathered, both Spinach and Kale are rich in Vitamin C, but Broccoli has more Vitamin C than both Spinach and Kale. It has become very popular in recent years due to its touted nutritional benefits, and it has often been branded as a ‘superfood’. Spinach is extremely nutritious. Like kale, it is also dark green but has a much more delicate texture. Kale and spinach — both “super veggies” — are packed with nutrients because they’re leafy greens. We support our readers with informative reporting and thorough research to help you find the best ways to improve your life. Kale can be a bit difficult to chew when raw, so try rubbing the leaves in olive oil, or lightly steaming before eating them. Kale is rich in Vitamin C and Vitamin K, as well as being a decent source of Calcium and Protein. What's more, it is an excellent source of manganese, vitamin C, thiamin (vitamin B1), riboflavin (vitamin B2), vitamin B6 and pro-vitamin A, with a 100-gram serving of fresh moringa leaves providing more than 20 percent of the Daily Value (DV) for each of these six nutrients. 2. Glucosinolates in Brassica vegetables: The influence of the food supply chain on intake, bioavailability and human health. So, I began researching the nutritional value of kale vs spinach, and in my course of research, I got to discover the proportion of iron in kale vs. iron in spinach. The main difference between kale and spinach is that kale is rich in vitamin C and vitamin K whereas spinach is rich in iron. I’ll be honest with you: I love almost all foods, or … However, you should note that cooking Broccoli, Spinach and Kale is believed to reduce the nutritional content of certain nutrients. While glucosinolates themselves have limited biological activity, they can be converted into isothiocyanates in the presence of an enzyme called myrosinase. Like kale, broccoli can be cooked and eaten in many different ways. Broccoli is an edible green plant in the cabbage family whose large flowering head and stalk is eaten as a vegetable. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. To find out, let's put these two nutrient-dense green leafy vegetables side by side for a fair comparison! However, these days it is much more of a worldwide food. It may either be cooked or eaten raw, with many people choosing to steam it. Stevia Extract, powder 1-1/2 cups • Spinach vs Kale vs Broccoli Therefore, people who suffer from hypothyroidism or related health problems might have to limit the consumption of foods like kale and broccoli, or at least cook them thoroughly because cooking makes Brassica vegetables less goitrogenic. 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