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