Broccoli vs Spinach
Side-by-side nutrition comparison per 100g serving.
Calories
31.0kcal
vs
21.6kcal
BroccoliSpinach
Protein
2.6g
vs
2.9g
BroccoliSpinach
Fat
0.3g
vs
0.6g
BroccoliSpinach
Carbs
6.3g
vs
2.6g
BroccoliSpinach
Fiber
2.4g
vs
1.6g
BroccoliSpinach
Macronutrient Overview
Complete Nutrient Comparison
| Nutrient | Broccoli | Spinach | Winner |
|---|---|---|---|
| Macronutrients | |||
| Calories | 31.0 kcal | 21.6 kcal | — |
| Protein | 2.6 g | 2.9 g | Spinach |
| Total Fat | 0.3 g | 0.6 g | Spinach |
| Carbohydrates | 6.3 g | 2.6 g | Broccoli |
| Dietary Fiber | 2.4 g | 1.6 g | Broccoli |
| Sugars | 1.4 g | — | — |
| Cholesterol | 0.0 mg | 0.0 mg | Tie |
| Minerals | |||
| Calcium | 46.0 mg | 66.6 mg | Spinach |
| Iron | 0.7 mg | 1.1 mg | Spinach |
| Magnesium | 21.0 mg | 93.0 mg | Spinach |
| Potassium | 303.0 mg | 459.7 mg | Spinach |
| Sodium | 36.0 mg | 106.6 mg | Broccoli |
| Zinc | 0.4 mg | 0.4 mg | Tie |
| Vitamins | |||
| Vitamin A | 8.0 µg | 306.0 µg | Spinach |
| Vitamin C | 91.3 mg | 30.3 mg | Broccoli |
| Vitamin D | 0.0 µg | 0.0 µg | Tie |
| Vitamin E | 0.1 mg | 1.6 mg | Spinach |
| Vitamin K | 102.0 µg | 482.9 µg | Spinach |
| Vitamin B12 | 0.0 µg | 0.0 µg | Tie |
| Folate | 65.0 µg | 113.4 µg | Spinach |
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Frequently Asked Questions
Which is healthier, Broccoli or Spinach?
Both Broccoli and Spinach have distinct nutritional profiles. Broccoli has 31.0 kcal and 2.6g protein per 100g, while Spinach has 21.6 kcal and 2.9g protein. The better choice depends on your dietary goals and overall eating pattern.
Which has more protein, Broccoli or Spinach?
Broccoli provides 2.6g of protein per 100g, while Spinach provides 2.9g. Spinach is the higher-protein option.
Which has fewer calories, Broccoli or Spinach?
Broccoli contains 31.0 kcal per 100g, compared to 21.6 kcal for Spinach. Spinach is the lower-calorie option.
Can I substitute Broccoli for Spinach?
While Broccoli and Spinach can sometimes be interchanged in recipes, they have different nutrient profiles. Check the full comparison table above to see how they differ across all tracked nutrients before making a substitution.