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  6. Broccoli vs. Spinach

Broccoli vs. Spinach — In-Depth Nutrition Comparison

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How are Broccoli and Spinach different?

  • Broccoli is richer in Vitamin C, while Spinach is higher in Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, Copper, Vitamin B2, and Calcium.
  • Spinach covers your daily need of Vitamin K 327% more than Broccoli.
  • Broccoli contains 9 times more Vitamin C than Spinach. Broccoli contains 89.2mg of Vitamin C, while Spinach contains 9.8mg.

Broccoli, raw and Spinach, cooked, boiled, drained, without salt types were used in this article.

Infographic

Broccoli vs Spinach infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
3
:
7
Spinach
Spinach
Contains more Phosphorus +17.9%
Contains less Sodium -52.9%
Contains more Selenium +66.7%
Contains more Calcium +189.4%
Contains more Iron +389%
Contains more Magnesium +314.3%
Contains more Potassium +47.5%
Contains more Zinc +85.4%
Contains more Copper +255.1%
Contains more Manganese +345.2%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Phosphorus +17.9%
Contains less Sodium -52.9%
Contains more Selenium +66.7%
Contains more Calcium +189.4%
Contains more Iron +389%
Contains more Magnesium +314.3%
Contains more Potassium +47.5%
Contains more Zinc +85.4%
Contains more Copper +255.1%
Contains more Manganese +345.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
3
:
7
Spinach
Spinach
Contains more Vitamin C +810.2%
Contains more Vitamin B3 +30.4%
Contains more Vitamin B5 +295.2%
Contains more Vitamin A +1582.3%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +101.7%
Contains more Vitamin B6 +38.3%
Contains more Folate +131.7%
Contains more Vitamin K +385.8%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +810.2%
Contains more Vitamin B3 +30.4%
Contains more Vitamin B5 +295.2%
Contains more Vitamin A +1582.3%
Contains more Vitamin E +166.7%
Contains more Vitamin B1 +33.8%
Contains more Vitamin B2 +101.7%
Contains more Vitamin B6 +38.3%
Contains more Folate +131.7%
Contains more Vitamin K +385.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
2
:
3
Spinach
Spinach
Contains more Fats +42.3%
Contains more Carbs +77.1%
Contains more Other +108%
Equal in Protein - 2.97
Equal in Water - 91.21
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Fats +42.3%
Contains more Carbs +77.1%
Contains more Other +108%
Equal in Protein - 2.97
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +186.8%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +83.3%
Contains more Polyunsaturated fat +186.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Spinach
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Broccoli Spinach Opinion
Net carbs 4.04g 1.35g Broccoli
Protein 2.82g 2.97g Spinach
Fats 0.37g 0.26g Broccoli
Carbs 6.64g 3.75g Broccoli
Calories 34kcal 23kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g 0.43g Spinach
Fiber 2.6g 2.4g Broccoli
Calcium 47mg 136mg Spinach
Iron 0.73mg 3.57mg Spinach
Magnesium 21mg 87mg Spinach
Phosphorus 66mg 56mg Broccoli
Potassium 316mg 466mg Spinach
Sodium 33mg 70mg Broccoli
Zinc 0.41mg 0.76mg Spinach
Copper 0.049mg 0.174mg Spinach
Manganese 0.21mg 0.935mg Spinach
Selenium 2.5µg 1.5µg Broccoli
Vitamin A 623IU 10481IU Spinach
Vitamin A RAE 31µg 524µg Spinach
Vitamin E 0.78mg 2.08mg Spinach
Vitamin C 89.2mg 9.8mg Broccoli
Vitamin B1 0.071mg 0.095mg Spinach
Vitamin B2 0.117mg 0.236mg Spinach
Vitamin B3 0.639mg 0.49mg Broccoli
Vitamin B5 0.573mg 0.145mg Broccoli
Vitamin B6 0.175mg 0.242mg Spinach
Folate 63µg 146µg Spinach
Vitamin K 101.6µg 493.6µg Spinach
Tryptophan 0.033mg 0.04mg Spinach
Threonine 0.088mg 0.127mg Spinach
Isoleucine 0.079mg 0.152mg Spinach
Leucine 0.129mg 0.231mg Spinach
Lysine 0.135mg 0.182mg Spinach
Methionine 0.038mg 0.055mg Spinach
Phenylalanine 0.117mg 0.134mg Spinach
Valine 0.125mg 0.168mg Spinach
Histidine 0.059mg 0.066mg Spinach
Saturated Fat 0.039g 0.043g Broccoli
Monounsaturated Fat 0.011g 0.006g Broccoli
Polyunsaturated fat 0.038g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
183%
Spinach
Minerals Daily Need Coverage Score
19%
Broccoli
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 1.27g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.004g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.