Indian Magazine in Melbourne Australian indian magazine in Sydney indian community magazine in melbourne Indian Newspaper Magazine in Melbourne Indian Magazine in Sydney Bollywood News Magazine Australian indian News in melbourne Image Image Image

Made in India Magazine | September 17, 2021

Why Choose Us We Are An Audited Publication. Advertise With Us.

Select a Page
Scroll to top


No Comments

Kale Vs Palak - Which One is Healthier

Kale Vs Palak – Which One is Healthier

| On 18, Apr 2019

Looking to get more leafy vegetables in your diet, and wondering which is healthier- kale or spinach?

It seems to be a lengthy debate, and both sides seem to have considerable facts. Both kale and palak or spinach come with different health benefits and are packed with nutrients. They also share similar nutritional values with a few differences.

Today, we will explore which one is healthier for you!

Nutritional Value
Kale is what you should be looking for if you love its taste.

A cup of kale contains-

  • Calorie- 49g
  • Carbs- 8.8g
  • Fiber- 0.5g
  • Protein- 2.2g
  • Calcium- 150mg
  • Iron- 1.5mg
  • Magnesium- 45mg
  • Potassium- 491mg

Spinach, on the other hand, has more nutrients and fewer calories, making it a great bet among the two.

One cup of spinach has

  • Calories- 23g
  • Carbs- 3.6g
  • Fiber- 2.2g
  • Calcium- 99mg
  • Iron- 2.7mg
  • Magnesium- 79mg
  • Potassium- 558mg

As you can see spinach contains almost half the amount of calories compared to kale.

Which One is Healthier?

If you go by the nutrient content, kale is the healthier option coming with higher amounts of protein, minerals, and vitamins. The best way to reap most of the health benefits is to include both of the green vegetables in your diet.


It depends on how you cook them, but spinach goes along with most recipes whether you are cooking meat or eggs. You can also make ‘palak panner’ or ‘palak chicken’ both of which tastes heavenly! Some people also put spinach in their juices and smoothies.

Health Benefits


Kale is among the most nutritious vegetables in the world. You can also find different types of kale to suit your cooking preferences. It is rich in vitamin A, C, K, B6 and contains a high amount of essential nutrients. It is enough to provide you with a good dose of minerals which most people don’t get in their daily diets.

You can find powerful antioxidants in kale which fights the oxidative damage caused by the free radicals. The vegetable also helps you lower your cholesterol and prevent heart diseases and contains cancer-fighting substances. You can also lose weight as it contains high water content and keeps you satiated for a long time.


Spinach is rich in nutrients and antioxidants and comes with high levels of vitamin A, C, K1. You can also find several plant compounds that improve your eye health, decrease the risk of chronic diseases, reduces inflammation and promote heart and bone health.

The antioxidants help in diabetes management by lowering glucose levels and increasing insulin sensitivity. Spinach contains high levels of nitrates which lower your blood pressure and reduces risks of heart ailments. It can also have cancer-preventing properties due to the presence of chlorophyll.

Spinach can also help with asthma as it contains high amounts of beta-carotene.

Storage Tips
Wash the leaves thoroughly with water and dry them by wrapping paper towels. Then put them in ziplock bags and store them in your fridge.

You may also like:

Effective Ayurvedic Remedies for dealing with Health Concerns

Why You Should Incorporate Triphala In Your Daily Life

Why you should not throw away the chickpeas water

Casu Marzu: The Most Dangerous Cheese in the World


6 Juices One must have while Recovering from Covid

Submit a Comment

    Enquire About Advertising With Us

    Read previous post:
    New Parents Visa
    Strengthening Cultural and Family Ties with New Parents Visa

    The social well-being and community benefits have been the primary objectives for the government of Australia. In one such move;...