Was Popeye Right to Choose Spinach Over Kale? - The Nutrition Guy
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Was Popeye Right to Choose Spinach Over Kale?

Was Popeye Right to Choose Spinach Over Kale?

Kale is lauded as a superfood. Yet, spinach doesn’t receive nearly the same accolades as its leafy green counterpart. But is the hype around kale overstated or even warranted? Was Popeye right all along? Is Spinach a healthier, more nutritious option than kale?

Here’s how they match up nutritionally against each other:

Nutritional value (per 100g)

Kale

Spinach

Winner

Energy (Kj)

90

82

Spinach

Protein (g)

2

0

Kale

Fat (g)

0

0

Tie

Carbs (g)

2

1

Spinach

Sugars (g)

2

1

Spinach

Fibre (g)

2

2

Tie

Thiamin (mg)

0.05

0.07

Spinach

Vit C (mg)

46

29

Kale

Vit E (mg)

0.17

1.21

Spinach

Folate (μg)

15

120

Spinach

Vitamin A (μg)

13

336

Spinach

Beta-Carotene (μg)

80

2018

Spinach

Potassium (mg)

340

623

Spinach

Magnesium (mg)

14

74

Spinach

Calcium (mg)

39

58

Spinach

Phosphorous (mg)

40

43

Spinach

Iron (mg)

0.6

3.5

Spinach

Zinc (mg)

0.3

0.66

Spinach

Iodine (μg)

0.5

9

Spinach

Sourced from Foodworks 7 (Xyris software)

The results appear pretty emphatic, don’t you think? Spinach romps it home in the vitamin E, folate, vitamin A + Beta-carotene, potassium, magnesium and iron stakes.

Nevertheless, it’s well known that kale has a very high vitamin K content, despite not shown above.

So which of these green leafy vegetables should you eat? Each has its benefits. Perhaps let your tastebuds guide you. Just be sure to regularly include both green leafy veggies plus a variety of other different coloured vegetables in your diet to promote optimum health.

As for Popeye and his spinach eating ways. It is a misnomer that spinach can make your biceps bulge. It doesn’t contain any protein, after all. But, even so, all that spinach probably kept Popeye in pretty good condition to fight the bad guys. Even he admits, “I’m strong to the finish, ’cause I eats me Spinach, I’m Popeye the sailor man!” I, for one, am not willing to doubt Popeye in this case. Despite being a fictional cartoon character, his biceps are still bigger than mine.

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