Broccoli (Raw)vsSpinach (Raw)
Broccoli (Raw) has 31 calories and 2.6g protein per 100g. Spinach (Raw) has 23 calories and 2.9g protein per 100g Spinach (Raw) has more protein, Spinach (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Broccoli (Raw) vs Spinach (Raw)
Go with Spinach (Raw) at just 23 kcal per 100g — 26% fewer calories.
Spinach (Raw) has both iron (2.7mg) and vitamin C (28.1mg) — vitamin C can boost iron absorption by up to 6x.
Spinach (Raw) provides 558mg of potassium per 100g — important for muscle function and hydration.
Spinach (Raw) provides 99mg of calcium per 100g — a much better source for bone health.
Broccoli (Raw) delivers 91.3mg of vitamin C per 100g — great for immune function and skin health.
Spinach (Raw) has 2.7mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Broccoli | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 23kcal1% | +8.0kcal |
| Protein | 2.6g5% | 2.9g6% | <0.1g |
| Total Fat | 0.34g0% | 0.39g1% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 6.3g2% | 3.6g1% | +2.6g |
| Dietary Fiber | 2.4g9% | 2.2g8% | +0.20g |
| Sugars | — | 0.42g | — |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 469mcg52% | <0.1mcg |
| Vitamin C | 91mg101% | 28mg31% | +63mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.15mg1% | 2.0mg14% | <0.1mg |
| Vitamin K | 102mcg85% | 483mcg403% | <0.1mcg |
| Vitamin B6 | 0.19mg11% | 0.20mg11% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 65mcg16% | 194mcg49% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | 0.11mg9% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 0.64mg4% | 0.72mg5% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 79mg3% | <0.1mg |
| Calcium | 46mg4% | 99mg8% | <0.1mg |
| Iron | 0.69mg4% | 2.7mg15% | <0.1mg |
| Potassium | 303mg6% | 558mg12% | <0.1mg |
| Phosphorus | 67mg5% | 49mg4% | +18mg |
| Magnesium | 21mg5% | 79mg19% | <0.1mg |
| Zinc | 0.42mg4% | 0.53mg5% | <0.1mg |
| Copper | <0.1mg7% | 0.13mg14% | <0.1mg |
| Manganese | 0.20mg9% | 0.90mg39% | <0.1mg |
| Selenium | 1.6mcg3% | 1.0mcg2% | +0.60mcg |
🔬Nutritional Analysis
Calories: Spinach (Raw) is significantly lower in calories at just 23 kcal per 100g compared to 31 kcal for Broccoli (Raw) — that's 35% fewer calories, making Spinach (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Broccoli (Raw) providing 2.57g and Spinach (Raw) providing 2.86g per 100g.
Fat: Both have similar fat content — Broccoli (Raw) has 0.34g and Spinach (Raw) has 0.39g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Spinach (Raw): 469mcg vs 8mcg), Vitamin E (Spinach (Raw): 2.03mg vs 0.15mg), Vitamin K (Spinach (Raw): 483mcg vs 102mcg).
Key Minerals: Notable mineral differences include Manganese (Spinach (Raw): 0.897mg vs 0.197mg), Iron (Spinach (Raw): 2.71mg vs 0.69mg), Magnesium (Spinach (Raw): 79mg vs 21mg).
Diet Suitability: Spinach (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Broccoli (Raw) or Spinach (Raw)?
- Spinach (Raw) has more protein with 2.86g per 100g compared to 2.57g for Broccoli (Raw).
- Which is lower in calories, Broccoli (Raw) or Spinach (Raw)?
- Spinach (Raw) is lower in calories with 23 kcal per 100g versus 31 kcal.
- Is Broccoli (Raw) or Spinach (Raw) healthier?
- It depends on your goals. Broccoli (Raw) has 31 calories and 2.57g protein per 100g, while Spinach (Raw) has 23 calories and 2.86g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Broccoli (Raw) or Spinach (Raw)?
- Broccoli (Raw) is leaner with 0.34g of fat per 100g compared to 0.39g.
- Which has more fiber, Broccoli (Raw) or Spinach (Raw)?
- Broccoli (Raw) has more fiber with 2.4g per 100g compared to 2.2g.