Broccoli vs Spinach: nutrition compared
Broccoli has over 3× the vitamin C, 1.5× the fiber of Spinach per 100 g. Spinach has over 38× the vitamin A, over 4× the vitamin K, over 4× the magnesium of Broccoli. Spinach is lower in calories (23 vs 34 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Broccoli 1 cup chopped (91 g), Spinach 1 cup (30 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Broccoli / serving | Spinach / serving | Broccoli / 100 g | Spinach / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 31 1.5% | 7 0.3% | 34 | 23 |
| Protein (g) | 2.3 4.7% | 0.9 1.7% | 2.6 | 2.9 |
| Total fat (g) | 0.3 0.4% | 0.2 0.2% | 0.3 | 0.6 |
| Saturated fat (g) | 0 0.2% | 0 0.1% | 0 | 0.1 |
| Monounsaturated fat (g) | 0 | 0 | 0 | 0 |
| Polyunsaturated fat (g) | 0 | 0 | 0 | 0.2 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.02 | 0.04 | 0.02 | 0.14 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 5.7 2.1% | 0.8 0.3% | 6.3 | 2.6 |
| Fiber (g) | 2.2 7.8% | 0.5 1.7% | 2.4 | 1.6 |
| Sugars (g) | 1.5 | 0.1 | 1.7 | 0.4 |
| Calcium (mg) | 42 3.2% | 20 1.5% | 46 | 67 |
| Iron (mg) | 0.6 3.5% | 0.3 1.8% | 0.7 | 1.1 |
| Magnesium (mg) | 19 4.5% | 28 6.6% | 21 | 93 |
| Phosphorus (mg) | 61 4.9% | 12 1% | 67 | 41 |
| Potassium (mg) | 276 5.9% | 138 2.9% | 303 | 460 |
| Sodium (mg) | 33 1.4% | 32 1.4% | 36 | 107 |
| Zinc (mg) | 0.4 3.5% | 0.1 1.2% | 0.4 | 0.4 |
| Copper (mg) | 0.05 6% | 0.02 2.6% | 0.06 | 0.08 |
| Manganese (mg) | 0.18 7.8% | 0.13 5.6% | 0.2 | 0.43 |
| Selenium (µg) | 1.5 2.6% | 0.3 0.5% | 1.6 | 1 |
| Vitamin A (RAE) (µg) | 7 0.8% | 92 10% | 8 | 306 |
| Vitamin C (mg) | 83.1 92% | 9.1 10% | 91.3 | 30.3 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 0.14 0.9% | 0.61 4.1% | 0.15 | 2.03 |
| Vitamin K (µg) | 92.8 77% | 145 121% | 102 | 483 |
| Thiamin (B1) (mg) | 0.07 5.8% | 0.02 1.9% | 0.08 | 0.08 |
| Riboflavin (B2) (mg) | 0.1 8% | 0.06 4.4% | 0.11 | 0.19 |
| Niacin (B3) (mg) | 0.6 3.6% | 0.2 1% | 0.6 | 0.5 |
| Vitamin B6 (mg) | 0.17 10% | 0.06 3.8% | 0.19 | 0.21 |
| Folate (DFE) (µg) | 59 15% | 34 8.5% | 65 | 113 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 17 3.1% | 6 1.1% | 19 | 19 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #170379 and #168462.
Frequently asked questions
Which is healthier, Broccoli or Spinach?
Broccoli has over 3× the vitamin C, 1.5× the fiber of Spinach per 100 g. Spinach has over 38× the vitamin A, over 4× the vitamin K, over 4× the magnesium of Broccoli. Spinach is lower in calories (23 vs 34 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Broccoli scores 186 and Spinach scores 470. Which is 'healthier' depends on what you need more of.
Which has more protein, Broccoli or Spinach?
Spinach: 2.6 g per 100 g for Broccoli vs 2.9 g for Spinach (2.3 vs 0.9 g per serving).
Which has fewer calories, Broccoli or Spinach?
Spinach: 34 kcal per 100 g for Broccoli vs 23 kcal for Spinach (31 vs 7 kcal per serving).
Related comparisons
Broccoli nutrition facts · Spinach nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.