Spinach (raw) vs Kale (raw)
Both count toward 30 plants a week.
| Spinach (raw) | Kale (raw) | |
|---|---|---|
| Protein · per 100 g | 2.9 g | 2.9 g |
| Carbs · per 100 g | 3.6 g | 4.4 g |
| Fat · per 100 g | 0.4 g | 1.5 g |
| Fiber · per 100 g | 2.2 g | 4.1 g |
| Energy · per 100 g | 23.0 kcal | 35.0 kcal |
| Protein · per 100 kcal | 12.4 g | 8.3 g |
| To hit 30 g protein | 1049 g · 241 kcal | 1027 g · 360 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Spinach (raw) delivers 1.5× the protein per calorie of Kale (raw) (12.4 g vs 8.3 g per 100 kcal).
More protein / 100 g: KaleMore fiber / 100 g: KaleLighter per 100 g: SpinachSmaller 30 g portion: Kale
Swap in your own pair
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.