Broccoli vs. Spinach
Nutrition comparison of Broccoli and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and spinach:
- Both spinach and broccoli are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Broccoli has more pantothenic acid, however, spinach contains more folate.
- Spinach has more beta-carotene and lutein + zeaxanthin than broccoli, however, broccoli contains more alpha-carotene than spinach.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and broccoli contain similar amounts of calories - spinach has 23 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is lighter in protein, heavier in carbs and similar to spinach for fat. Broccoli has a macronutrient ratio of 27:64:9 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Spinach | |
|---|---|---|
| Protein | 27% | 39% |
| Carbohydrates | 64% | 49% |
| Fat | 9% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and broccoli contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both spinach and broccoli are high in dietary fiber. Spinach is very similar to spinach for dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Spinach and broccoli contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Spinach and broccoli contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both spinach and broccoli are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both spinach and broccoli are high in Vitamin C. Broccoli has 217% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 14 times more Vitamin A than broccoli - spinach has 469ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Spinach and broccoli contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Both spinach and broccoli are high in Vitamin K. Spinach has 375% more Vitamin K than broccoli - spinach has 482.9ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more pantothenic acid, however, spinach contains more folate. Both broccoli and spinach contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Broccoli | Spinach | |
|---|---|---|
| Thiamin | 0.071 MG | 0.078 MG |
| Riboflavin | 0.117 MG | 0.189 MG |
| Niacin | 0.639 MG | 0.724 MG |
| Pantothenic acid | 0.573 MG | 0.065 MG |
| Vitamin B6 | 0.175 MG | 0.195 MG |
| Folate | 63 UG | 194 UG |
Minerals
calcium
Both spinach and broccoli are high in calcium. Spinach has 111% more calcium than broccoli - spinach has 99mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Spinach is a great source of iron and it has 271% more iron than broccoli - spinach has 2.7mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both spinach and broccoli are high in potassium. Spinach has 77% more potassium than broccoli - spinach has 558mg of potassium per 100 grams and broccoli has 316mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both broccoli and spinach contain significant amounts of luteolin, kaempferol and quercetin.
| Broccoli | Spinach | |
|---|---|---|
| luteolin | 0.8 mg | 0.74 mg |
| kaempferol | 7.84 mg | 6.38 mg |
| myricetin | 0.06 mg | 0.35 mg |
| Quercetin | 3.26 mg | 3.97 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, spinach has more beta-carotene and lutein + zeaxanthin than broccoli per 100 grams, however, broccoli contains more alpha-carotene than spinach per 100 grams.
| Broccoli | Spinach | |
|---|---|---|
| beta-carotene | 361 UG | 5626 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Broccoli | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.138 G |
| Total | 0.0215 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and spinach contain small amounts of linoleic acid.
| Broccoli | Spinach | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.026 G |
| Total | 0.055 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Broccoli or Spinach .
Broccoli g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or broccoli contain more calories in 100 grams?Spinach and broccoli contain similar amounts of calories - spinach has 23 calories in 100g and broccoli has 34 calories.
Is spinach or broccoli better for protein?
Spinach and broccoli contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and broccoli has 2.8g of protein.
Does spinach or broccoli have more carbohydrates?
By weight, spinach and broccoli contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does spinach or broccoli contain more calcium?
Both spinach and broccoli are high in calcium. Spinach has 110% more calcium than broccoli - spinach has 99mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does spinach or broccoli contain more potassium?
Both spinach and broccoli are high in potassium. Spinach has 80% more potassium than broccoli - spinach has 558mg of potassium in 100 grams and broccoli has 316mg of potassium.