Broccoli vs Spinach - Health impact and Nutrition Comparison
A healthy lifestyle is what we all strive for, but few of us manage to maintain it due to various factors, but mostly due to our work routines.
This article will discuss the comparison of broccoli vs spinach.
Broccoli is botanically classified as a cruciferous plant. Broccoli was cultivated in ancient Rome. It has a wide range of versatility in culinary usage It can be eaten raw, cooked, and steamed. In raw form, it is often added to smoothies and salads. It is important to note that steamed broccoli is a healthier alternative than the cooked one, mostly due to the enzymes and vitamins getting destroyed in high heat.
On the other hand, spinach is considered one of the healthiest green leaves. This leafy green is also consumed in cooked and raw form. Similar to broccoli it has wide usage in the culinary world. It is a high-yield plant that is easy to cultivate this it is cheaper than broccoli. It has anti-inflammatory and anti-oxidative properties due to the presents of flavonoid anti-oxidants. Always choose the darker green leaves because they are the ones exposed to the sun and have the optimal growth circumstances thus they are rich in nutrients.
In this article, we will compare broccoli and spinach focusing on their nutritional differences and health impacts.
NUTRITIONAL CONTENT COMPARISON
Broccoli is a perfect source of vitamin C and its amount is radically higher compared to spinach (almost 3 times more per 300grams). On the other hand, spinach contains 4 times more vitamin K than broccoli. Moreover, broccoli is richer in zinc, calcium, vitamin B1, B5.
Furthermore, from the standpoint of calories per 100gr, broccoli is higher in calories than spinach (the ratio is 34:23). They have similar protein content. Broccoli contains two times more carbohydrates than spinach. In general, spinach contains significantly high amounts of vitamins and minerals. What refers to minerals, it’s a great source of iron and contains 3 times more iron compared to broccoli. Spinach also contains a considerable amount of manganese, magnesium, potassium, dietary fiber, vitamin B6, folate, carotene.
When it comes to its maximal nutritional availability, both, broccoli and spinach should be consumed raw. However, due to their bioavailability, they often cause bloating and gas. This is mostly due to the activity of the gut microflora benefiting from them in a positive aspect to our gut health. (1) (2)
Broccoli and spinach have a wide range of aspects that are beneficial to maintain a healthy and active body. From these are the following:
- Cancer prevention (3)(4)
- Anti-inflammatory benefits (5)(6)
- Digestive support, as mentioned previously this might cause gas.
- Cardiovascular support (7)(8)
Recent research states that the dark green color of spinach is a sign of a high level of chlorophyll and health-promoting carotenoids like lutein, beta carotene, and zeaxanthin. They have anti-inflammatory and anti-cancerous features and are perfect for healthy eye-sight, as they help to prevent macular degeneration and cataracts. The following are the nutritional benefits that are associated with regular consumption of spinach.
- Asthma prevention, due to the high amounts of magnesium in spinach which is associated with the reduction of asthma attacks. (9)
- Bone health (10)
- Diabetes management (11)
Broccoli is richer in zinc, calcium, and vitamins B1 and B5. On the other hand, spinach is richer in iron, manganese, magnesium, potassium, dietary fiber, vitamin B6, folate, carotene, and vitamin K. Moreover, spinach is cheaper than broccoli. Overall, spinach is a better green than broccoli.
Vitamin and Mineral Summary Scores
Comparison summary table
|Lower in Sugar|
|Lower in price|
|Rich in minerals|
|Rich in vitamins|
|Lower in Sodium|
|Lower in Saturated Fat|
|Lower in Cholesterol||Equal|
|Lower in glycemic index||Equal|
Which food is preferable for your diet?
|Low Calories diet|
|Low Fats diet|
|Low Carbs diet|
|Low glycemic index diet||Equal|
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All nutrients comparison - raw data values