2. While glucosinolates themselves have limited biological activity, they can be converted into isothiocyanates in the presence of an enzyme called myrosinase. I’ll be honest with you: I love almost all foods, or … Broccoli vs Spinach – Which Has A Better Nutritional Profile? Broccoli can be eaten both cooked and raw, but most people choose to cook it. For example, broccoli florets can be grilled, steamed or eaten raw in salads, and they can even be used a substitute for basil in pesto recipes. The following Kale vs Broccoli comparison chart shows you how much nutrients each contains in its raw, uncooked form. Of course there are many other green vegetables, but these represent some that are often used interchangeably with kale. Kale usually requires being stemmed and massaged in order to make it chewable whereas spinach is generally just requires a quick wash. 3. Looking at the chart, it is easy to see why kale has been promoted to superfood status. Spinach, however, has more Vitamin E, while kale has more Vitamin K. Easy to remember, right? Since the time of the Roman Empire, broccoli has been commonly consumed among Italians. Home > Vegetable comparison > Broccoli vs Spinach. We’re going to split this article up into the following sections: • What is Spinach? It's an annual plant, meaning that it's life cycle is completed in just one season. Search the database of over 200,000 foods. Both kale and broccoli can be eaten raw. • What is Kale? 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. This article compares spinach and kale to determine whether one is healthier. These values are shown in units of percent of recommended daily intake. kale has been promoted to superfood status, juicer that is suitable for processing greens like kale or spinach, Chia Seed vs Flax Seed – Superseed Showdown, Vacuum Blenders: How to Pick the Best Model, Nutrient Content of Frozen vs Fresh Blueberries, How to Use Leftover Almond Pulp (Ideas & Recipes), Green Superfood Powders: Health Benefits and Uses, Acai vs Maqui Berries: Antioxidant Capacity, USDA National Nutrient Database for Standard Reference, Release 28. 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. Also Lentils vs Red Kidney Beans. 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. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. V. Rungapamestry et al (2007). You can, for example, cook and purée them to make cream of broccoli soup, spiralize them and use as a low-carb substitute for pasta, or sneak them into green smoothies. Kale vs. spinach: Both are nutrition superstars, but does one have a healthy edge? But unlike kale, spinach contains a high amount of oxalate. While kale has about 14 percent more protein than spinach, spinach is incrementally higher in fiber. Find out now. Like kale, broccoli can be cooked and eaten in many different ways. Spinach is an excellent source of calcium, containing 244.8 mg per cup. I know Red Kidney beans have more protein but what else does lentils have that red kidney beans doesnt? Both kale and spinach are high in dietary fiber and Vitamin C. Both kale and spinach are … In Brassicas: Cooking the World's Healthiest Vegetables, recipe developer Laura Russell teaches you how to bring out the wonderful flavors of Brassica vegetables like kale and broccoli without burying them under unhealthy ingredients like cheese. Kale contains around twice the Vitamin C as Spinach, but Spinach provides more Vitamin K and Vitamin A. Both kale and broccoli are available year-round at supermarkets. Spinach Smoothie Health Benefits. Find out which vegetables you should eat for the best eye health like broccoli, kale, and spinach. By clicking 'Subscribe', you are consenting to receive emails from HumanWindow. Next, let's take a look at the Vitamin density. Some of the best ways to use kale include using marinated kale leaves as a pizza topping, making tasty kale smoothies by blending young kale leaves with fruits, turning fresh kale leaves into nutrient-dense kale chips, and incorporating finely chopped kale into omelets and muffin batters. • Spinach vs Kale vs Broccoli ... Corn, spinach, squash, collard greens, kale, tomato products, and … Spinach comes from a family of plants which includes beets, chard and quinoa. Next, let's take a look at the Vitamin density. The glucosinolate content of kale has been shown range from 65 to 151 milligrams per 100 grams, whereas the glucosinolate content of broccoli has been reported to range from 23 to 65 milligrams per 100 grams. But when it comes to providing nutrients and warding off disease, which one is better, kale or broccoli? Broccoli is rich in Vitamin C, Protein, Vitamin A and Vitamin K. It also contains Potassium and Fiber. Spinach vs Marrow-stem Kale - In-Depth Nutrition Comparison. So, that brings us to the end of our look at Spinach, Kale and Broccoli. Spinach. Read more about what we do. However, we also feel that making sure that you’re varying your diet with lots of healthy whole foods is more important than picking out just one ‘superfood’. In addition to comparing the nutritional value and potential health benefits of kale versus broccoli, we will also be looking at the side effects, culinary uses, and availability of these two powerhouse vegetables. As we have mentioned above, we think that all three of these vegetables are excellent choices and can be enjoyed as part of a healthy and balanced diet. Vitamin E is great for your immune system and eyesight, while Vitamin K is a key player in preventing blood clots. 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. As we have mentioned above, all three of these Vegetables can be enjoyed as part of a healthy and balanced diet. If you ever wondered what are the health benefits of spinach and kale, then read further below. That being said, all three of these vegetables are all good options and they contain an important range of Vitamins and Minerals. Tomato Paste, 1/3 of 6 oz. Kale belongs to the cabbage family while spinach belongs to the family Amaranthaceae. But there is one worldwide known truth, you are what you eat. They are also both known to contain plenty of vital nutrients and health-protecting phytochemicals. 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. You support us through our chosen links, which sometimes earn us an affiliate commission. Don’t Believe Everything You Think (4 Experts Explain Why), Common Mistakes To Avoid When Working From Home (Expert Advice), How To Start Journaling (Great Advice From 10 Experts), What Is The Purpose Of Meditation? It's an annual plant, meaning that it's life cycle is completed in just one season. 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? Okay, so kale vs. spinach: Which is healthier? Broccoli vs Spinach vs Kale Which is the healthiest overall or most nutritionally dense. Ginger, ground OR 2 tbsp. Broccoli contains more protein than both Spinach and Kale, and it also contains roughly twice as much fiber. While a pure kale or spinach smoothie may not appeal to your taste, you can always incorporate naturally sweet and tangy fruits to hide the flavor of the leafy greens. The botanical name of the Kale plant is Brassica Oleracea. 46 points. So, between Spinach, Kale and Broccoli, which one comes out on top? Nutrition Comparison of Broccoli (Cooked) vs Cooked Kale vs Cooked Spinach. See our Affiliate Disclosure page for more information. Nutritional Value of Moringa vs Spinach Moringa contains plenty of magnesium, calcium, copper, niacin and folate. Or, maybe you’ve got a killer spinach recipe to try out. 2. We support our readers with informative reporting and thorough research to help you find the best ways to improve your life. The main difference between kale and spinach is that kale is rich in vitamin C and vitamin K whereas spinach is rich in iron. HumanWindow is the new wellness, lifestyle and personal development destination founded with the sole purpose of helping you to get the best out of life. Let 's take a look at the Vitamin C, protein, Vitamin a spinach, is... Human health cookbook, or to order a copy on Amazon, here. 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