Broccoli vs. Spinach — Health Impact and Nutrition Comparison

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

3

Spinach

7

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	+1582.3%
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

3

Spinach

7

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%

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)