A Nutritional Comparison of Kale, Collard Greens, Mustard Greens, Spinach, Arugula, and Chard
Scroll to the bottom for a chart comparison of the nutrient contents of these leafy greens.
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Which greens are the healthiest? How should I eat them? Leafy greens have earned their reputation as nutritional powerhouses, providing an array of essential vitamins, minerals, and antioxidants. They each have unique flavors, vitamin profiles and health benefits. There are many ways to consume these greens: raw, cooked, or in supplement form. Let’s jump into a nutritional comparison of six common leafy greens while giving suggestions about adding them into your diet.
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Kale: The Green Superfood Champion
Kale has become synonymous with superfoods, and for good reason. Bursting with vitamins A, C, and K, kale also boasts a notable calcium content for bone health. Its rich in antioxidants, including quercetin and kaempferol, supports immune function and provides anti-inflammatory benefits. Kale can be added to smoothies, baked into chips, used in salads, stews or sautéed. It can also be found in supplement form.
Collard Greens: Robust and Nutrient-Packed
Collard greens offer an abundance of vitamins A, C, and K. They are particularly rich in folate, a crucial nutrient for cell division and DNA synthesis. Collard greens also provide calcium, manganese, and a respectable amount of fiber, promoting digestive health. These can be sautéed, added to soups, stews or used in many other recipes.
Mustard Greens: Peppery Flavor (similar to horse radish)
Mustard greens contribute a peppery bite to your palate along with an assortment of nutrients. These greens are high in vitamins A, C, and K, as well as minerals like calcium and potassium. Mustard greens’ glucosinolates have been linked to potential cancer-fighting properties. These are delicious as a side dish, in a soup, salad or added to other recipes.
Spinach: The Iron Star
Spinach is well-known for its iron content, which supports healthy blood function. In addition to iron, spinach provides ample amounts of vitamins A and K, as well as folate. The presence of lutein and zeaxanthin, antioxidants found in spinach, is beneficial for eye health and may reduce the risk of age-related macular degeneration. Spinach has a mild flavor which makes it very versatile in the kitchen. Use spinach in soups, salads, sautéed as a side dish or raw in smoothies. Spinach has even more iron cooked than raw. It is commonly taken in supplement form as well.
Arugula: Peppery and Packed with Nutrients
Arugula’s distinct peppery flavor is accompanied by a wealth of nutrients. It is an excellent source of vitamins A, C, and K, and contains folate and calcium. Arugula has the lowest calorie content of these leafy greens which makes it a great choice for those looking to maintain a healthy weight. Arugula is usually eaten in salad or to top sandwiches in place of lettuce for an extra nutrient boost. In the UK its called rocket and has been known to show up as a pizza topping.
Chard: Colorful and Nutrient-Dense
Swiss chard, with its colorful stems and large leaves, is a nutritional giant. It provides vitamins A, K, and C, as well as magnesium and potassium. The betalains in chard offer antioxidant and anti-inflammatory benefits, contributing to overall heath and well-being. It can be eaten chopped in a salad, soup, stew or added raw to a smoothie for an extra green flavor.
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Comparative Nutrient Chart
| Nutrient (per 1 cup, raw) | Kale | Collard Greens | Mustard Greens | Spinach | Arugula | Chard |
|---|---|---|---|---|---|---|
| Calories | 33 | 12 | 15 | 7 | 5 | 6.8 |
| Vitamin A (mcg) | 50 | 90 | 84 | 141 | 24 | 110 |
| Vitamin C (mg) | 19 | 12.7 | 39 | 8.43 | 3 | 10.8 |
| Vitamin K (mcg) | 80 | 157 | 144 | 145 | 22 | 299 |
| Calcium (mg) | 52 | 83.5 | 64 | 30 | 32 | 18.4 |
| Iron (mg) | .33 | .17 | .92 | .81 | .29 | .65 |
| Potassium (mg) | 71 | 77 | 215 | 167 | 74 | 136 |
| Magnesium (mg) | 6.74 | 9.72 | 17.9 | 23.7 | 9.4 | 29 |
Source: USDA https://fdc.nal.usda.gov/
Note: Nutrient values are approximate and can vary based on factors such as growing conditions and preparation methods.
Conclusion:
Each leafy green in this comparison brings its own set of nutritional benefits to the table. Whether you’re aiming for a vitamin boost, bone health support, or antioxidant-rich options, incorporating a variety of kale, collard greens, mustard greens, spinach, arugula, and chard into your diet can contribute tons of vitamins and minerals. So, embrace the diversity of these leafy greens and savor the flavors and health benefits they offer!
If you are looking to add the nutrients of these greens to your diet without eating them, they can also be consumed in supplement form. There are many good quality supplements that can be taken as pills or powder form that can be added to juices or smoothies.