Does kale or spinach have more iron?

Does kale or spinach have more iron?

Both kale and spinach are highly nutritious, low-calorie vegetables that provide a wide array of important vitamins and minerals….Nutritional Differences.

Are kale high in iron?

Leafy Greens Leafy greens, such as spinach, kale, swiss chard, collard and beet greens contain between 2.5–6.4 mg of iron per cooked cup, or 14–36% of the RDI. For example, 100 grams of spinach contains 1.1 times more iron than the same amount of red meat and 2.2 times more than 100 grams of salmon (26, 27).

Does cooking kale reduce iron?

Cooking affects the nutritional value Raw kale has a bitterness that can be reduced by cooking it. Compared with raw kale, all cooking methods resulted in a significant reduction in total antioxidants and minerals, including calcium, potassium, iron, zinc, and magnesium ( 7 ).

Whats healthier kale or spinach?

Not only that, but it boasts more fiber, protein and vitamin A than kale and is also higher in calcium and iron. On the other hand, kale crushes spinach when it comes to vitamins K and C, plus it’s also lower in calories and richer in heart-healthy flavonoids.

What happens if you eat too much kale?

For example, it can interact with thyroid function if it’s eaten in very high amounts. It contains something called progoitrin, which can interfere with thyroid hormone synthesis and essentially block the iodine your thyroid needs to function. This can result in fluctuating blood sugar levels and weight.

Which is higher in iron spinach or Kale?

Vegetables High in Iron – Kale A type of green, leafy vegetable, kale is considered to have more nutritional value than its cousin spinach sans iron (more on that later). Its decent 1.17 to 1.22 mg per cup of serving size, a 6% DV, is still helpful at increasing your daily iron intake.

What can I make with kale and spinach?

Try sautéing and seasoning kale or spinach as a healthy side dish for your main courses. Combine your choice of greens with other veggies and eggs to make a hearty breakfast scramble. Whip up a green smoothie using kale, spinach, and a few of your favorite fruits and vegetables.

How much iron is in a cup of spinach?

With 6.43 mg per cup of serving size, it is far from the benefit of raw one with only .8 mg per cup, since cooking it down means getting more iron per spoonful. Canned and drained solid spinach, on the other hand, has 4.9 to 5 mg while frozen one has 3.7 mg, all for the same 1 cup serving size.

What kind of vegetables are high in iron?

Vegetables High in Iron – Kale. A type of green, leafy vegetable, kale is considered to have more nutritional value than its cousin spinach sans iron (more on that later). Its decent 1.17 to 1.22 mg per cup of serving size, a 6% DV, is still helpful at increasing your daily iron intake.