What vegetable is healthier than spinach?: A Nutritional Comparison

November 2, 2025 •

3 min read

According to the Centers for Disease Control and Prevention, watercress scored a perfect 100 on its list of 'powerhouse' vegetables, suggesting that for sheer nutrient density per calorie, some greens may be stronger contenders. While spinach is a nutritional superstar, the question of 'what vegetable is healthier than spinach?' reveals that the answer depends on which specific nutrients you prioritize in your diet.

Quick Summary

This article provides a nutritional comparison of spinach with other popular leafy greens like kale and watercress. It explores which vegetables offer higher levels of certain vitamins and minerals and discusses how preparation methods can influence nutrient availability. The guide highlights the importance of a varied diet to maximize health benefits.

Key Points

Watercress Excels in Overall Nutrient Density: According to CDC rankings, watercress is the most nutrient-dense vegetable per calorie, offering exceptionally high levels of Vitamins K, C, and A.
Kale is Richer in Vitamin C and Calcium: For those seeking to boost their intake of Vitamin C and plant-based calcium, kale is a superior choice compared to spinach.
Spinach Dominates in Iron and Folate: Spinach contains more iron and folate (Vitamin B9) per serving than kale, making it excellent for blood cell formation and tissue growth.
Cooking Impacts Nutrient Availability: Raw spinach contains oxalates that can inhibit mineral absorption, but boiling can reduce this. Meanwhile, cooking kale can deactivate goitrogens.
A Varied Diet Offers Broader Benefits: The healthiest approach is not to choose one vegetable over another, but to eat a variety of greens like watercress, kale, Swiss chard, and spinach to gain the full spectrum of their unique nutrients.
Unique Antioxidants in Other Greens: Swiss chard, particularly the colored varieties, contains betalain antioxidants not found in spinach, offering different anti-inflammatory properties.

The Case for the Other Greens

While spinach has long been celebrated as the ultimate health food, the rise of other leafy greens has sparked a debate among nutrition experts. The reality is that no single vegetable holds the crown for every nutrient; instead, different greens offer unique nutritional profiles. Understanding these distinctions can help you make more informed dietary choices based on your specific health needs.

Watercress: The Top-Ranked Powerhouse

Often cited as one of the most nutrient-dense vegetables, watercress packs an incredible amount of vitamins and minerals into a low-calorie package.

One cup of watercress provides a significant portion of your daily recommended intake of Vitamin K, Vitamin C, and Vitamin A.
Studies have shown that consuming watercress can reduce DNA damage in blood cells, potentially lowering the risk of chronic diseases.
Its peppery flavor makes it an excellent, flavorful addition to salads, soups, and sandwiches.

Kale: The Vitamin C and Calcium Champion

Kale is a cruciferous vegetable renowned for its robust nutrient content, especially compared to spinach in some areas.

Kale contains significantly more Vitamin C than spinach, which is vital for immune function and collagen production.
It is also a superior source of plant-based calcium, crucial for bone health.
Like other cruciferous vegetables, kale contains compounds known to have potential cancer-fighting properties.

Swiss Chard: Rich in Betalains

Closely related to spinach and beets, Swiss chard is a nutritional powerhouse known for its vibrant, colorful stems.

Swiss chard is rich in Vitamin A, Vitamin K, and Vitamin C.
Its most unique attribute is the presence of betalains, powerful antioxidants and anti-inflammatory compounds responsible for its red and yellow hues.
Swiss chard contains a good amount of potassium and magnesium, supporting nerve function and blood pressure regulation.

Collard Greens: Excellent for Bone Health

Known for their large, sturdy leaves, collard greens are a staple in many cuisines and offer impressive health benefits.

Collard greens are one of the best sources of plant-based calcium, even surpassing kale in some preparations.
They are exceptionally high in Vitamin K, which is essential for blood clotting and bone health.

The Role of Anti-Nutrients and Preparation

It is also important to consider anti-nutrients and how preparation methods can influence the overall health benefits of these greens. Spinach, for instance, contains high levels of oxalates, which can bind to minerals like calcium and iron, inhibiting their absorption. While this is not a concern for most people in moderation, it is a factor to consider for those at risk of kidney stones.

Cooking can help reduce the levels of certain anti-nutrients. Boiling spinach can significantly decrease its oxalate content, for example, although some water-soluble vitamins like Vitamin C may be lost in the process. Similarly, cooking cruciferous vegetables like kale can deactivate goitrogenic compounds that might interfere with thyroid function in high quantities, though this is generally only a concern for those with low iodine intake or pre-existing thyroid conditions. Ultimately, enjoying a variety of these greens prepared in different ways (raw in salads, lightly steamed, or sautéed) can help you get a wide array of nutrients without over-relying on a single vegetable.

For more in-depth nutritional information on these and other vegetables, the U.S. Department of Agriculture Food Data Central is an authoritative source.

Nutrient Comparison Table: Spinach vs. Key Greens


Nutrient (per 100g raw)	Spinach	Kale	Watercress	Swiss Chard
Calories	23 kcal	28 kcal	11 kcal	20 kcal
Vitamin K	493.6 mcg	41 mg	250 mcg	830 mcg
Vitamin C	9.8 mg	120 mg	43 mg	18 mg
Vitamin A	524 mcg	681 mcg	160 mcg	306 mcg
Iron	3.57 mg	0.9 mg	0.2 mg	1.8 mg
Calcium	136 mg	72 mg	120 mg	51 mg
Folate (B9)	146 mcg	13 mcg	10 mcg	14 mcg

Note: Nutritional values can vary based on serving size, variety, and growing conditions. The table uses approximate values for a 100-gram serving of raw vegetables where possible.

Conclusion: Variety is Key

Instead of searching for a single vegetable healthier than spinach, the most beneficial approach is to incorporate a variety of greens into your diet. This ensures you receive a broader spectrum of vitamins, minerals, and unique phytochemicals. Watercress, kale, and Swiss chard each bring specific strengths to the table—from watercress's overall nutrient density to kale's high vitamin C and calcium content. For the best outcome, think of all these vegetables as valuable players on the same team, each with a crucial role in promoting a healthier you. Enjoying a colorful mix of greens keeps your meals interesting and your body well-nourished.

Frequently Asked Questions

Kale is richer in certain nutrients like Vitamin C and calcium, while spinach contains more iron and folate. The 'healthier' choice depends on which specific nutrient you want to prioritize.

Watercress is a 'powerhouse' vegetable with a perfect score in a CDC ranking for nutrient density per calorie. It is exceptionally high in Vitamins K, C, and A.

Yes. Cooking can reduce some water-soluble vitamins like Vitamin C, but it can also make some nutrients more bioavailable. For instance, boiling spinach significantly reduces its oxalate content, improving calcium and iron absorption.

To maximize nutrient intake, consume a mix of both raw and cooked greens. For example, enjoy raw watercress in salads and lightly steam or sauté kale and Swiss chard to help with nutrient absorption and reduce certain compounds.

For most people, moderate spinach consumption is perfectly safe. However, individuals with a history of calcium oxalate kidney stones may need to be mindful of their intake of high-oxalate foods. Cooking can reduce oxalate levels.

Yes, Swiss chard with vibrant, colored stems (like red and yellow) contains unique antioxidants called betalains, which are not present in spinach. These compounds offer anti-inflammatory benefits.

Collard greens are an excellent source of plant-based calcium, often containing more than spinach per serving. Since both are also high in Vitamin K, they are both very beneficial for supporting bone health.