# item.guide
Side-by-Side Comparison Vegetables & Leafy Greens

Curly Kale (Raw Brassica Greens) vs. Spinach (Raw Leafy Greens)

Comparing 2 standards across 16 specifications. 16 key differences identified.

Comparing:
Curly Kale (Raw Brassica Greens)
Spinach (Raw Leafy Greens)
Curly Kale (Raw Brassica Greens) →

Per 100g raw curly kale, it provides 35 kcal, 2.92g protein, 4.42g carbohydrates (4.1g fiber / 0.32g net carbs), 1.49g fat (rich in ALA omega-3), 390µg Vitamin K1 (325% DV), 93.4mg Vitamin C (104% DV), 254mg bioavailable calcium, and <20mg oxalic acid.

View full Curly Kale (Raw Brassica Greens) spec sheet →
Spinach (Raw Leafy Greens) →

Per 100g raw spinach, you get 23 kcal, 2.86g protein, 3.63g carbohydrates (2.2g dietary fiber / 1.43g net carbs), 0.39g fat, 483µg Vitamin K1 (402% DV), 469µg Vitamin A RAE (52% DV), 194µg Folate (49% DV), 2.71mg iron, 99mg calcium, and ~750–900mg oxalic acid.

View full Spinach (Raw Leafy Greens) spec sheet →

Specification Comparison Table

16 Parameters
Parameter / Spec
Curly Kale (Raw Brassica Greens)
Spinach (Raw Leafy Greens)
Energy / Calories
35 kcal (146 kJ) kcal 23 kcal (97 kJ) kcal
Protein
2.92 g g 2.86 g (High-protein leafy vegetable) g
Carbohydrates
4.42 g (Net Carbs: 0.32 g / Ultra-keto) g 3.63 g (Net Carbs: 1.43 g) g
Dietary Fiber
4.10 g (93% of total carbs) g 2.20 g (61% of total carbs) g
Net Carbohydrates
0.32 g g 1.43 g g
Total Sugars
0.99 g g 0.42 g g
Total Fat
1.49 g (Rich in alpha-linolenic ALA omega-3) g 0.39 g g
Vitamin K1
390 µg (325% DV) µg 483 µg (402% DV) µg
Vitamin A (Beta-Carotene)
241 µg RAE (27% DV) µg RAE 469 µg RAE (52% DV) µg RAE
Vitamin C
93.4 mg (104% DV / Outranks raw oranges) mg 28.1 mg (31% DV) mg
Folate (B9)
62 µg (16% DV) µg 194 µg (49% DV) µg
Iron (Non-Heme)
1.60 mg (9% DV) mg 2.71 mg (15% DV / Bound by oxalates) mg
Calcium
254 mg (25% DV / Highly bioavailable >30%) mg 99.0 mg (10% DV / ~5% bioavailability due to oxalates) mg
Potassium
348 mg (7% DV) mg 558 mg (12% DV) mg
Oxalic Acid (Oxalates)
<20 mg / 100g (Virtually oxalate-free) mg ~750 – 900 mg / 100g (High oxalate profile) mg
Water Content
89.6 % % 91.4 % %

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