See Gallery. They are also used similarly in meal planning. While kale has about 14 percent more protein than spinach, spinach is incrementally higher in fiber. If you’re concerned about your heart health (as you should be), you might wonder if kale or spinach is the better green. Dandelion greens have significantly more Vitamins E, C, K than lettuce. Okay, so kale vs. spinach: Which is healthier? The answer to this question depends on what you’re looking to focus on every day. You can’t really go wrong with greens of any kind, which is why we should all be eating both of these health foods—as much as possible! Both kale and spinach can be blended with fruits and nuts so you can drink them straight up from a glass. Water – You can see that the water content of both spinach and lettuce is relatively the same.For this comparison though, more water equals less room for other vitamins and minerals. These two foods are accessible year-round and relatively inexpensive. The fiber content is around 3.6gms per 100gms. The leaf lettuce has 5 calories, 0.49 grams protein and 0.05 grams of total fat, according to the United States Department of Agriculture Nutrient Database. Last month we said that spinach was possibly the best leafy green in the world, thanks to the time-honoured vegetable’s great taste and big nutritional punch. So here are the statistics for kale vs. spinach vs. rocket vs. iceberg lettuce. So here are the statistics for kale vs. spinach vs. rocket vs. iceberg lettuce. With celebrities like Lucy Hale and Khloe Kardashian singing the praises of kale, it's impossible not to be curious about this cruciferous descendent. Of course there are many other green vegetables, but these represent some that are often used interchangeably with kale. Romaine Lettuce Vs Spinach. While typically found in teas, dandelion greens are one of the most unknown types of lettuce. But for the sake of fun, let’s compare the nutritional benefits of kale vs. spinach. Let's find out which is healthier: kale or spinach? For more steps of steaming read here. Click the following links to learn more about each nutrient, mineral, and vitamin. They are also used similarly in meal planning. But in recent years a new contender has entered the ring, vying for the title: kale, the darling of farmers markets, home gardens and vegan restaurants. 7. Lettuce have significantly more Vitamins A than dandelion greens. Lettuce (ha!) Steaming Raw Kale reduces the bitterness and makes it more palatable, while steaming lettuce can make it soggy. While typically found in teas, dandelion greens are one of the most unknown types of lettuce. With its relatively mild flavor and tender leaves, Savoy cabbage can be used much in the same way as kale. For this comparison though, more water equals less room for other vitamins and minerals. TBH, kale and spinach are pretty similar. Kale Vs Letuce Nutritional Table of Kale Vs Lettuce Fibre Content: Fibre content of kale can clean the gut like a broom pushing out the waste. Spinach vs Lettuce - In-Depth Nutrition Comparison. Okay, so kale vs. spinach: Which is healthier? Now that we’ve taken a closer look at all three of these individual vegetables, it’s time to start comparing them. So, between Spinach, Kale and Broccoli, which one comes out on top? Lettuce and baby spinach are two vegetables touted by nutritionists and weight-loss experts as low-calorie additions to a well-balanced healthy diet. A value in bold means that a 100-gram serving the food covers at least 10 percent of the Daily Value (DV) for the nutrient in question. The Breakdown – Spinach vs Lettuce. There really is no clear winner when determining whether spinach or kale is better for you because we all have different nutritional needs. While kale has about 14 percent more protein than spinach, spinach is incrementally higher in fiber. 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