Spinach vs. Broccoli — In-Depth Nutrition Comparison
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How are spinach and broccoli different?
- Spinach is richer in vitamin K, vitamin A, iron, manganese, folate, magnesium, copper, vitamin B2, and calcium, while broccoli is higher in vitamin C.
- Spinach covers your daily need for vitamin K, 327% more than broccoli.
- Spinach contains 17 times more vitamin A than broccoli. Spinach contains 10481 IU of vitamin A, while broccoli contains 623 IU.
Spinach, cooked, boiled, drained, without salt and Broccoli, raw types were used in this article.
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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.
| 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% |
| Contains more PhosphorusPhosphorus | +17.9% |
| Contains less SodiumSodium | -52.9% |
| Contains more SeleniumSelenium | +66.7% |
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.
| 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% |
| Contains more Vitamin CVitamin C | +810.2% |
| Contains more Vitamin B3Vitamin B3 | +30.4% |
| Contains more Vitamin B5Vitamin B5 | +295.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 101.6µg | 327% |
| Vitamin C | 9.8mg | 89.2mg | 88% |
| Vitamin A | 524µg | 31µg | 55% |
| Iron | 3.57mg | 0.73mg | 36% |
| Manganese | 0.935mg | 0.21mg | 32% |
| Folate | 146µg | 63µg | 21% |
| Magnesium | 87mg | 21mg | 16% |
| Copper | 0.174mg | 0.049mg | 14% |
| Calcium | 136mg | 47mg | 9% |
| Vitamin E | 2.08mg | 0.78mg | 9% |
| Vitamin B2 | 0.236mg | 0.117mg | 9% |
| Vitamin B5 | 0.145mg | 0.573mg | 9% |
| Vitamin B6 | 0.242mg | 0.175mg | 5% |
| Potassium | 466mg | 316mg | 4% |
| Zinc | 0.76mg | 0.41mg | 3% |
| Sodium | 70mg | 33mg | 2% |
| Selenium | 1.5µg | 2.5µg | 2% |
| Vitamin B1 | 0.095mg | 0.071mg | 2% |
| Calories | 23kcal | 34kcal | 1% |
| Carbs | 3.75g | 6.64g | 1% |
| Fiber | 2.4g | 2.6g | 1% |
| Phosphorus | 56mg | 66mg | 1% |
| Vitamin B3 | 0.49mg | 0.639mg | 1% |
| Fructose | 0.68g | 1% | |
| Protein | 2.97g | 2.82g | 0% |
| Protein per 100 calories | 13g | 8.3g | N/A |
| Calories per 10 g protein | 77kcal | 121kcal | N/A |
| Weight per 100 calories | 435g | 294g | N/A |
| Fats | 0.26g | 0.37g | 0% |
| Net carbs | 1.35g | 4.04g | N/A |
| Sugar | 0.43g | 1.7g | N/A |
| Choline | 19.7mg | 18.7mg | 0% |
| Saturated fat | 0.043g | 0.039g | 0% |
| Monounsaturated fat | 0.006g | 0.011g | 0% |
| Polyunsaturated fat | 0.109g | 0.038g | 0% |
| Tryptophan | 0.04mg | 0.033mg | 0% |
| Threonine | 0.127mg | 0.088mg | 0% |
| Isoleucine | 0.152mg | 0.079mg | 0% |
| Leucine | 0.231mg | 0.129mg | 0% |
| Lysine | 0.182mg | 0.135mg | 0% |
| Methionine | 0.055mg | 0.038mg | 0% |
| Phenylalanine | 0.134mg | 0.117mg | 0% |
| Valine | 0.168mg | 0.125mg | 0% |
| Histidine | 0.066mg | 0.059mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +108% |
| Contains more FatsFats | +42.3% |
| Contains more CarbsCarbs | +77.1% |
~equal in
Protein
~2.82g
~equal in
Water
~89.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +186.8% |
| Contains more Mono. FatMonounsaturated fat | +83.3% |
~equal in
Saturated fat
~0.039g
