Broccoli vs. Spinach — Health Impact and Nutrition Comparison
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
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
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
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
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
- https://pubmed.ncbi.nlm.nih.gov/30317146/
- https://pubmed.ncbi.nlm.nih.gov/30938723/
- https://pubmed.ncbi.nlm.nih.gov/9584498/
- https://pubmed.ncbi.nlm.nih.gov/9367061/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103733/
- https://pubmed.ncbi.nlm.nih.gov/27353735/
- https://www.sciencedirect.com/science/article/abs/pii/S0308814605006096
- https://pubmed.ncbi.nlm.nih.gov/33409874/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/
- https://onlinelibrary.wiley.com/doi/full/10.1002/mnfr.201400863
- https://pubs.rsc.org/en/content/articlelanding/2019/fo/c8fo01630e/unauth
- https://www.eshonline.org/guidelines/2023-guidelines/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2536613/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3330619/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5018658/
Infographic
Macronutrient Comparison
Fat Type Comparison
Carbohydrate type comparison
Comparison summary table
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.43g | 4.04g |
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| Protein | 2.86g | 2.82g |
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| Fats | 0.39g | 0.37g |
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| Carbs | 3.63g | 6.64g |
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| Calories | 23kcal | 34kcal |
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| Fructose | 0.15g | 0.68g |
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| Sugar | 0.42g | 1.7g |
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| Fiber | 2.2g | 2.6g |
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| Calcium | 99mg | 47mg |
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| Iron | 2.71mg | 0.73mg |
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| Magnesium | 79mg | 21mg |
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| Phosphorus | 49mg | 66mg |
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| Potassium | 558mg | 316mg |
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| Sodium | 79mg | 33mg |
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| Zinc | 0.53mg | 0.41mg |
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| Copper | 0.13mg | 0.049mg |
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| Manganese | 0.897mg | 0.21mg |
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| Selenium | 1µg | 2.5µg |
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| Vitamin A | 9377IU | 623IU |
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| Vitamin A RAE | 469µg | 31µg |
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| Vitamin E | 2.03mg | 0.78mg |
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| Vitamin C | 28.1mg | 89.2mg |
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| Vitamin B1 | 0.078mg | 0.071mg |
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| Vitamin B2 | 0.189mg | 0.117mg |
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| Vitamin B3 | 0.724mg | 0.639mg |
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| Vitamin B5 | 0.065mg | 0.573mg |
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| Vitamin B6 | 0.195mg | 0.175mg |
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| Folate | 194µg | 63µg |
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| Vitamin K | 482.9µg | 101.6µg |
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| Tryptophan | 0.039mg | 0.033mg |
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| Threonine | 0.122mg | 0.088mg |
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| Isoleucine | 0.147mg | 0.079mg |
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| Leucine | 0.223mg | 0.129mg |
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| Lysine | 0.174mg | 0.135mg |
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| Methionine | 0.053mg | 0.038mg |
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| Phenylalanine | 0.129mg | 0.117mg |
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| Valine | 0.161mg | 0.125mg |
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| Histidine | 0.064mg | 0.059mg |
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| Saturated Fat | 0.063g | 0.039g |
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| Monounsaturated Fat | 0.01g | 0.011g |
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| Polyunsaturated fat | 0.165g | 0.038g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
- Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.