Spinach (raw) vs Kale (raw)
Both count toward 30 plants a week.
| Spinach (raw) | Kale (raw) | |
|---|---|---|
| Protein · per 100 g | 2.9 g | 4.3 g |
| Fiber · per 100 g | 2.2 g | 3.6 g |
| Energy · per 100 g | 23 kcal | 49 kcal |
| Protein · per 100 kcal | 12.6 g | 8.8 g |
| To hit 30 g protein | 1034 g · 238 kcal | 698 g · 342 kcal |
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.