Below I'll outline the benefits and differences between each vegetable and some recommendations to optimise our intake. We will go through the macronutrients and micronutrients of each leafy green, and determine which veggie has a higher concentration of each nutrient.
In terms of energy-density and macronutrient content, these leafy greens are very similar. The only significant difference is fibre content, which spinach wins hands down.
Here are where things start to get interesting… Spinach has a significantly higher nutrient profile, compared to kale.
It’s clear to see that spinach is the powerhouse nutrient when compared to kale. It’s also a hell of a lot cheaper!
It comes down to very clever marketing. All fresh fruits and vegetables are ‘superfoods’ due to their varied micronutrient profiles and health benefits. However, that does not sell. Therefore, marketers tend to 'zone in' on one food product and blow out its health benefits.
Generally, these ‘superfoods’ take centre stage and feature in every health-food cafes’ nourish bowl. This is just a trend though, and soon enough, there will be new superfoods dominating our brunch meals.
At the end of the day, spinach is a better choice. However, that’s not to say that kale is a bad one, it’s just not as nutrient-dense. The best thing to do is consume a wide variety of leafy greens, to cover your micronutrient bases, as kale does win in some areas of comparison. If you’re looking to incorporate more leafy greens into your diet, book a consult with CQ Nutrition. The dietitians will provide tailored recipes to meet both your taste preferences and requirements for particular nutrients.
Here is a link to book in with one of our expert dietitians at any of our locations https://www.cqnutrition.com.au/booking/
Want an online consultation? Book in on my calendar and in the comments write 'online': https://bit.ly/AnnieROK
Written by Annabel Johnston, BAppSc&MDietPrac & GCertDiabSt