Numbers Game: Answer
A cup of cooked kale contains 1,100 percent more vitamin C than a cup of cooked spinach and as much absorbable calcium as two thirds of a cup of milk.
All dark leafy green vegetables are certainly not created equal!
While spinach has its own thumbs-up-worthy qualities, kale certainly goes above and beyond.
One of kale’s best nutritional offerings is its absorbable calcium.
While spinach contains a fair share of calcium, most of it is bound by oxalates, which prevent it from being absorbed by our bodies.
(FYI: the calcium in broccoli is even more absorbable than that in milk!)
Next time you’re at the store, I encourage you to pick up some kale. It is absolutely delicious when sauteed with garlic, olive oil, and red pepper flakes.
Alternatively, you can steam it along with other vegetables — I personally love to contrast it with the intense taste and color of butternut squash — and drizzle a healthy dressing over them.
Kristin said on October 16th, 2009
I have a friend at work who calls me the “kale queen.” Honestly, kale sort of terrified me until I read this post on Orangette: http://orangette.blogspot.com/2008/10/pleasantly-sogged.html
If you’re not sure if you like kale, this will make you a convert. Her recipe calls for a LOT of oil. I probably use a tablespoon (not 5). You can really make a satisfying dinner out of a mound of boiled kale, a good sturdy piece of toast, and a soft poached egg. It’s comfort food that’s good for you.
Christine said on October 16th, 2009
I don’t know how I made it to 40 without ever having tried kale but it is on the menu plan for next week.
Andy Bellatti said on October 16th, 2009
Awesome! Let us know how it turns out. How do you plan on cooking it?
Holly said on October 17th, 2009
I like kale and will usually sauté it with olive oil and garlic and add a spritz of lemon juice. How does swiss chard compare to kale and spinach? It’s my favorite green.