Broccoli vs Spinach - Health impact and Nutrition Comparison

Summary

Broccoli is richer in carbohydrates, zinc, calcium, vitamin C, 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.

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 gett 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 23kcal 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" chart below show how much of the daily needs can be covered by 300 grams of the food

Broccoli

2

:

8

Spinach

Contains more Vitamin C +217.4%

Contains more Vitamin B5 +781.5%

Contains more Vitamin A +1405.1%

Contains more Vitamin E +160.3%

Contains more Vitamin B2 +61.5%

Contains more Vitamin B3 +13.3%

Contains more Vitamin B6 +11.4%

Contains more Folate +207.9%

Contains more Vitamin K +375.3%

Equal in Vitamin B1 - 0.078

Broccoli

Spinach

Contains more Vitamin C +217.4%

Contains more Vitamin B5 +781.5%

Contains more Vitamin A +1405.1%

Contains more Vitamin E +160.3%

Contains more Vitamin B2 +61.5%

Contains more Vitamin B3 +13.3%

Contains more Vitamin B6 +11.4%

Contains more Folate +207.9%

Contains more Vitamin K +375.3%

Equal in Vitamin B1 - 0.078

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" chart below show how much of the daily needs can be covered by 300 grams of the food

Broccoli

2

:

6

Spinach

Contains more Phosphorus +34.7%

Contains less Sodium -58.2%

Contains more Calcium +110.6%

Contains more Iron +271.2%

Contains more Magnesium +276.2%

Contains more Potassium +76.6%

Contains more Zinc +29.3%

Contains more Copper +165.3%

Broccoli

Spinach

Contains more Phosphorus +34.7%

Contains less Sodium -58.2%

Contains more Calcium +110.6%

Contains more Iron +271.2%

Contains more Magnesium +276.2%

Contains more Potassium +76.6%

Contains more Zinc +29.3%

Contains more Copper +165.3%

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. This is mostly due to the gut microflora activity benefiting in a positive aspect to our gut health (1, 2).

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

• Cancer prevention (3, 4)
• Anti-inflammatory benefits (5, 6)
• Digestive support, as mentioned previously, might also 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 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 which is associated with the reduction of asthma attacks (9).
• Bone health (10)
• Diabetes management (11)

References

1. https://pubmed.ncbi.nlm.nih.gov/30317146/
2. https://pubmed.ncbi.nlm.nih.gov/30938723/
3. https://pubmed.ncbi.nlm.nih.gov/9584498/
4. https://pubmed.ncbi.nlm.nih.gov/9367061/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103733/
6. https://pubmed.ncbi.nlm.nih.gov/27353735/
7. https://pubmed.ncbi.nlm.nih.gov/18163565/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2536613/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3330619/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5018658/