Broccoli vs. Spinach — Health Impact and Nutrition Comparison

by Tatevik Stepanyan | Last updated on March 11, 2024

Medically reviewed by Jack Yacoubian

Summary

Broccoli is richer in carbohydrates, zinc, calcium, vitamin C, and vitamins B1 and B5.

On the other hand, spinach is higher in iron, manganese, magnesium, potassium, vitamin B6, folate, carotene, and vitamin K. Moreover, spinach is cheaper than broccoli.

Overall, spinach can be considered nutritionally superior to broccoli due to its higher content of micronutrients.

Table of contents

Introduction

General Information

Nutritional Content

Macronutrients

Vitamins

Minerals

Health Impact

Cardiovascular Health

Eye Health

References

Introduction

We all strive for a healthy lifestyle, but few of us manage to maintain it due to various factors, mostly due to our work routines.

In this article, we will compare broccoli and spinach, focusing on their nutritional differences and health impacts.

General Information

Broccoli is botanically classified as a cruciferous plant. It was cultivated in ancient Rome. Broccoli has a wide range of versatility in culinary usage; it can be eaten raw, fried, and steamed. In raw form, it is often added to smoothies and salads. It is important to note that steaming broccoli is a healthier alternative than frying as the enzymes and vitamins get destroyed in high heat.

On the other hand, spinach is considered one of the healthiest green vegetables. Similar to broccoli, it has wide usage in the culinary world. This leafy green is also consumed in cooked and raw forms.

Spinach is a high-yield plant that is easy to cultivate. That is why it is cheaper than broccoli. It has anti-inflammatory and antioxidative properties due to the contents of flavonoid antioxidants. Always choose darker green leaves because they have been exposed to the sun longer; thus, they are richer in nutrients.

Nutritional Content

Macronutrients

Broccoli and spinach are similar in protein and fat content. However, broccoli is significantly higher in carbohydrates due to both sugars and dietary fiber.

Broccoli is also higher in calories than spinach; the ratio is 34 to 23 kcal per 100g.

Vitamins

Broccoli is an excellent source of vitamin C and is radically higher compared to spinach (almost 3 times more). Broccoli is also richer in vitamin B5.

On the other hand, spinach contains 4 times more vitamin K than broccoli. Moreover, spinach has higher amounts of vitamin A, vitamin E, and vitamins B2, B3, B6, and B9.

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

Spinach

Contains more Vitamin CVitamin C	+810.2%
Contains more Vitamin B3Vitamin B3	+30.4%
Contains more Vitamin B5Vitamin B5	+295.2%

Contains more Vitamin AVitamin A	+1590.3%
Contains more Vitamin EVitamin E	+166.7%
Contains more Vitamin B1Vitamin B1	+33.8%
Contains more Vitamin B2Vitamin B2	+101.7%
Contains more Vitamin B6Vitamin B6	+38.3%
Contains more Vitamin KVitamin K	+385.8%
Contains more FolateFolate	+131.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~19.7mg

Minerals

In general, spinach contains significantly higher amounts of vitamins and minerals. It’s a great source of iron, containing 3 times more compared to broccoli. Spinach also contains a considerable amount of manganese, magnesium, potassium, potassium, copper, and zinc.

Instead, broccoli is higher in phosphorus and lower in sodium.

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

Spinach

Contains more PhosphorusPhosphorus	+17.9%
Contains less SodiumSodium	-52.9%
Contains more SeleniumSelenium	+66.7%

Contains more MagnesiumMagnesium	+314.3%
Contains more CalciumCalcium	+189.4%
Contains more PotassiumPotassium	+47.5%
Contains more IronIron	+389%
Contains more CopperCopper	+255.1%
Contains more ZincZinc	+85.4%
Contains more ManganeseManganese	+345.2%

Health Impact

When it comes to maximal nutritional availability, both broccoli and spinach are preferred to be consumed raw. However, due to their bioavailability, they often cause bloating and gas. (1, 2).

Broccoli and spinach have a wide range of qualities beneficial for maintaining a healthy and active body. These are the following:

Cancer prevention (3, 4)
Anti-inflammatory benefits (5, 6)
Digestive support, as mentioned previously, might also cause gas.
Cardiovascular support

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Numerous studies have demonstrated that broccoli has ACE inhibition activity similar to certain antihypertensive drugs such as Lisinopril and Captopril. Additionally, research has indicated that pregnant women with high blood pressure may benefit from including broccoli in their diet, as it has been shown to help lower blood pressure. Spinach, on the other hand, is a rich source of nitrate which has been associated with reducing arterial blood pressure (7,8,9).

Studies have shown that these two vegetables may significantly lower LDL ("bad" cholesterol) levels in the blood, reducing the risk of atherosclerosis (10,11).

It is important to note that physical activity plays a crucial role in maintaining a healthy lifestyle, along with a balanced diet, and can significantly reduce the risk of chronic diseases like cardiovascular disease (12).

Eye Health

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 promote eye health, as they help prevent macular degeneration and cataracts. The following are the nutritional benefits associated with the regular consumption of spinach.

Asthma prevention, due to the high amounts of magnesium in spinach, is associated with the reduction of asthma attacks (13).
Bone health (14)
Diabetes management (15)

References

Author name: Tatevik Stepanyan

Education: Food Blogger

Last updated: March 11, 2024

Medically reviewed by Jack Yacoubian

Infographic

Infographic link

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	101.6µg	493.6µg	327%
Vitamin C	89.2mg	9.8mg	88%
Vitamin A	31µg	524µg	55%
Iron	0.73mg	3.57mg	36%
Manganese	0.21mg	0.935mg	32%
Folate	63µg	146µg	21%
Magnesium	21mg	87mg	16%
Copper	0.049mg	0.174mg	14%
Calcium	47mg	136mg	9%
Vitamin B5	0.573mg	0.145mg	9%
Vitamin B2	0.117mg	0.236mg	9%
Vitamin E	0.78mg	2.08mg	9%
Vitamin B6	0.175mg	0.242mg	5%
Potassium	316mg	466mg	4%
Zinc	0.41mg	0.76mg	3%
Selenium	2.5µg	1.5µg	2%
Sodium	33mg	70mg	2%
Vitamin B1	0.071mg	0.095mg	2%
Vitamin B3	0.639mg	0.49mg	1%
Calories	34kcal	23kcal	1%
Fructose	0.68g		1%
Carbs	6.64g	3.75g	1%
Fiber	2.6g	2.4g	1%
Phosphorus	66mg	56mg	1%
Protein	2.82g	2.97g	0%
Fats	0.37g	0.26g	0%
Net carbs	4.04g	1.35g	N/A
Sugar	1.7g	0.43g	N/A
Choline	18.7mg	19.7mg	0%
Saturated fat	0.039g	0.043g	0%
Monounsaturated fat	0.011g	0.006g	0%
Polyunsaturated fat	0.038g	0.109g	0%
Tryptophan	0.033mg	0.04mg	0%
Threonine	0.088mg	0.127mg	0%
Isoleucine	0.079mg	0.152mg	0%
Leucine	0.129mg	0.231mg	0%
Lysine	0.135mg	0.182mg	0%
Methionine	0.038mg	0.055mg	0%
Phenylalanine	0.117mg	0.134mg	0%
Valine	0.125mg	0.168mg	0%
Histidine	0.059mg	0.066mg	0%