Broccoli vs Spinach
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Broccoli vs Spinach (Mature): nutrition per 100 g
| Per 100 g | Broccoli | Spinach (Mature) |
|---|---|---|
| Calories | 31 kcal | 28 kcal |
| Protein | 2.6 g | 2.9 g |
| Carbohydrate | 6.3 g | 2.6 g |
| Fat | 0.3 g | 0.6 g |
| Fibre | 2.4 g | 1.6 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Broccoli | Spinach (Mature) |
|---|---|---|
| Calcium, Ca | 46 mg | 66.64 mg |
| Choline, total | 18.7 mg | 19.3 mg |
| Copper, Cu | 0.06 mg | 0.08 mg |
| Folate, DFE | 63 ug | 194 ug |
| Folate, food | 63 ug | 194 ug |
| Folate, total | 65 ug | 113.4 ug |
| Iron, Fe | 0.69 mg | 1.05 mg |
| Magnesium, Mg | 21 mg | 92.96 mg |
| Manganese, Mn | 0.2 mg | 0.43 mg |
| Niacin | 0.64 mg | 0.51 mg |
| Pantothenic acid | 0.61 mg | 0.07 mg |
| Phosphorus, P | 67 mg | 40.56 mg |
| Potassium, K | 303 mg | 459.7 mg |
| Riboflavin | 0.11 mg | 0.19 mg |
| Selenium, Se | 1.6 ug | 0 ug |
| Sodium, Na | 36 mg | 106.6 mg |
| Thiamin | 0.08 mg | 0.08 mg |
| Vitamin A, IU | 623 iu | 9377 iu |
| Vitamin A, RAE | 8 ug | 306 ug |
| Vitamin B-6 | 0.19 mg | 0.21 mg |
| Vitamin C, total ascorbic acid | 91.3 mg | 30.27 mg |
| Zinc, Zn | 0.42 mg | 0.42 mg |
Broccoli is higher in carbohydrate. Reach for Broccoli when you want quicker-energy carbohydrate.
Full nutrition facts: Broccoli · Spinach (Mature)
Bottom line
Per 100 g, Broccoli provides 31 kcal, 2.6 g protein, 6.3 g carbohydrate, 0.3 g fat and 2.4 g fiber; Spinach provides 28 kcal, 2.9 g protein, 2.6 g carbohydrate, 0.6 g fat and 1.6 g fiber.
Looking beyond the macronutrients, Broccoli is the better source of vitamin C, while Spinach is the better source of vitamin A, magnesium, folate (see the vitamins and minerals table below).
Spinach is far higher in folate, vitamin A, vitamin K, magnesium and iron; broccoli has about three times the vitamin C. Spinach also contains oxalate, which limits how much of its calcium and iron you absorb.
In short: there is no nutritional reason to prefer one over the other — choose by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.