Kale, strawberries, spinach top ‘Dirty Dozen’ list for pesticide contamination
Kale, the popular vegetable that serves as a staple in “clean eating” meal plans just made it onto the Environmental Wellness Group’s annual ranking of the most pesticide-ridden fruits and vegetables, otherwise known as the “Dirty Dozen.”
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Spinach and kale are often pitted against each other in a friendly rivalry in the realm of healthy eating.
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But is there a winner?
“Spinach and kale are both healthy and incredibly nutrient-dense dark leafy green vegetables,” said Stephanie McKercher, a registered dietitian and plant-based recipe developer in Denver, Colorado, at GratefulGrazer.com.
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“While similar, there are a couple of key differences in the nutrient compositions of each,” McKercher added.
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Spinach and kale are pictured in file images (Credit: Hauke-Christian Dittrich/picture alliance and Natasha Breen/REDA&CO/Universal Images Group via Getty Images) –> <!–>
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Natalie Gillett, a New Jersey-based registered dietitian and owner of NatalieGillettNutrition.com, echoed that sentiment, noting that the two leafy greens have distinct healthy benefits, which “merit giving both of these power foods a regular place in your fridge.”
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Expanding on that further, Romane Guerot, a registered dietitian, sports nutritionist and lifestyle coach based in Paris at Foodvisor.io/en, said kale is a good source of fiber, vitamins A, C, and K, as well as calcium.
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She added about its “rival,” “Spinach is a good source of iron, potassium, vitamins A, C, and K, as well as folate and magnesium.”
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Read on to learn the nutrition profiles of kale and spinach — and find out if one reigns supreme.
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The nutrition specifics of kale
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Kale is a fiber powerhouse. It’s brimming with vitamin C, too.
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“Kale is higher in fiber and contains more vitamin C than spinach,” said McKercher.
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“Vitamin C works as an antioxidant. It aids the immune system and helps with iron absorption.”
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In terms of other notable vitamins, kale and spinach are both rich sources of vitamin K, said McKercher, which is important for bone health and blood clotting.
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Gillett also singled out kale for its vitamin A content, “which supports vision, immune system and tissue health,” as well as the mineral potassium, involved in muscle contractions and in helping to maintain healthy blood pressure.
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Gillett is also a fan of just how chock-full of fiber kale is.
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“One cup of cooked kale provides almost five grams, which is nearly 20% of the daily recommendation of fiber,” she said.
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As for other factors that set kale apart from spinach, Gillett shared that kale is a part of the cruciferous vegetable family.
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“Cruciferous vegetables are notable for their high content of glucosinolates, which may be protective against cancer,” she said, pointing to research that’s been published on the National Cancer Institute’s website.
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Last but not least, kale is also a good source of antioxidants, “which can help protect the body from damage,” said Guerot.
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The nutrition specifics of spinach
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Spinach is a much-praised veggie for good reason.
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“Much like kale, spinach boasts impressive levels of vitamins K, C and calcium. While kale contains folate, spinach has it beat with more than double the amount for the same size serving,” said Gillett.
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She added that folate supports cell division and helps prevent birth defects during pregnancy.
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“Compared to kale, spinach is notable for containing more iron, which is vital for blood cells, energy and growth,” she said, noting that a 100-gram serving of cooked spinach has approximately 3.6 milligrams of iron, whereas the same amount of cooked kale contains around 1 milligram of iron.
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“Spinach offers a nice amount of essential nutrients, including iron, vitamins A, K, and folate,” said Guerot.
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She said the iron found in spinach “is vital in preventing anemia.”
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Like kale, spinach is also high in fiber, “which aids in digestion and can help with weight management,” said Gillett.
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So is kale or spinach the healthier choice?
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Like other nuanced nutrition debates, there’s no clear winner in the battle between kale and spinach.
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“Both spinach and kale are exceptionally healthy and offer unique advantages,” said Gillett. She said the choice between them largely depends on individual preferences and dietary needs.
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Both of these leafy greens contain a variety of nutrients that are essential for good health, Guerot stressed.
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“However, if you are looking for a food that is particularly high in fiber, vitamins K and C, kale is a better choice,” she said.
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“If you are looking for a food that is particularly high in folate and a source of iron, and vitamins A and E, then spinach is a better choice.”
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Ultimately, per Guerot, the best way to get the most nutrition from your diet is to eat a variety of fruits and vegetables, including both spinach and kale.
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When it comes to fruits and veggies, the “eat-the-rainbow” adage is accurate.
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“Eating a variety of vegetables gives your body the different nutrients it needs to thrive. Variety also makes meals more interesting and keeps boredom at bay,” said McKercher.
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“Because spinach and kale are nutritionally similar, you could also opt for whichever veggie you enjoy more,” said Guerot.
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Cooking with kale and spinach
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In general, Gillett encouraged people to “experiment with both spinach and kale in your meals to enjoy their distinct flavors and health benefits.”
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Both spinach and kale can be eaten raw, cooked, or juiced.
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“They can be added to salads, soups, smoothies and stir-fries,” Guerot said.
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“When choosing spinach or kale, look for leaves that are fresh and green. Avoid leaves that are yellow or brown,” said Guerot.
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When buying fresh spinach or kale, know that the leafy greens can be stored in the refrigerator for up to five days, she also said.
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That said, buying frozen spinach and kale is also a nutrient-dense and budget-friendly option.
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You can also keep frozen spinach or kale in the freezer for months at a time without worrying about any spoiling.
In terms of meal prep, McKercher suggested cooking either spinach or kale with a can of chickpeas and serving it with tahini sauce.
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Check out her recipe on her Instagram page: @gratefulgrazer.
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