Side-by-Side Comparison

Broccoli (Raw) vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Vibrant green fresh broccoli florets on clean stone background

vegetables

Broccoli (Raw)

34Calories

2.8Protein

2.6Fiber

89.2Vit C

View Details

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-32%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 34 kcal, 11 kcal less).

Higher Protein

+1%

Similar Concentration

Both provide similar protein (2.9 g vs 2.8 g).

Higher Dietary Fiber

+18%

Broccoli (Raw)

Broccoli (Raw) provides 2.6 g vs 2.2 g in Spinach (Raw) (+0.40 g, +18%).

Higher Vitamin C

+217%

Broccoli (Raw)

Broccoli (Raw) provides 89.2 mg vs 28.1 mg in Spinach (Raw) (+61.1 mg, +217%).

Comparing per 100 g standard edible portion.

Nutrient

Broccoli (Raw)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Broccoli (Raw) higher

Broccoli (Raw)

34 kcal2% DV

Spinach (Raw)

23 kcal1% DV

Broccoli (Raw) provides 34 kcal vs 23 kcal in Spinach (Raw) (+11 kcal, +48%).

ProteinSimilar

Broccoli (Raw)

2.8 g6% DV

Spinach (Raw)

2.9 g6% DV

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of protein (2.8 g).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

6.6 g2% DV

Spinach (Raw)

3.6 g1% DV

Broccoli (Raw) provides 6.6 g vs 3.6 g in Spinach (Raw) (+3.0 g, +83%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

2.6 g9% DV

Spinach (Raw)

2.2 g8% DV

Broccoli (Raw) provides 2.6 g vs 2.2 g in Spinach (Raw) (+0.40 g, +18%).

Total FatSimilar

Broccoli (Raw)

0.37 g

Spinach (Raw)

0.39 g1% DV

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of total fat (0.37 g).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

1.7 g3% DV

Spinach (Raw)

0.42 g1% DV

Broccoli (Raw) provides 1.7 g vs 0.42 g in Spinach (Raw) (+1.3 g, +305%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

89.2 mg99% DV

Spinach (Raw)

28.1 mg31% DV

Broccoli (Raw) provides 89.2 mg vs 28.1 mg in Spinach (Raw) (+61.1 mg, +217%).

Vitamin A (RAE)Spinach (Raw) higher

Broccoli (Raw)

31 µg3% DV

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 31 µg in Broccoli (Raw) (+438 µg, +1413%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Spinach (Raw)

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Broccoli (Raw)

0.78 mg5% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.78 mg in Broccoli (Raw) (+1.2 mg, +160%).

Vitamin KSpinach (Raw) higher

Broccoli (Raw)

102 µg85% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 102 µg in Broccoli (Raw) (+381 µg, +375%).

Folate (DFE)Spinach (Raw) higher

Broccoli (Raw)

63 µg16% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 63 µg in Broccoli (Raw) (+131 µg, +208%).

Thiamin (Vitamin B1)Similar

Broccoli (Raw)

0.07 mg6% DV

Spinach (Raw)

0.08 mg7% DV

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Broccoli (Raw)

0.12 mg9% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.12 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Broccoli (Raw)

0.64 mg4% DV

Spinach (Raw)

0.72 mg5% DV

Spinach (Raw) provides 0.72 mg vs 0.64 mg in Broccoli (Raw) (+0.08 mg, +13%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

0.57 mg11% DV

Spinach (Raw)

0.07 mg1% DV

Broccoli (Raw) provides 0.57 mg vs 0.07 mg in Spinach (Raw) (+0.51 mg, +782%).

Vitamin B6Similar

Broccoli (Raw)

0.18 mg10% DV

Spinach (Raw)

0.20 mg11% DV

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin b6 (0.18 mg).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Spinach (Raw)

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Broccoli (Raw)

33.0 mg1% DV

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 33.0 mg in Broccoli (Raw) (+46.0 mg, +139%).

PotassiumSpinach (Raw) higher

Broccoli (Raw)

316 mg7% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 316 mg in Broccoli (Raw) (+242 mg, +77%).

CalciumSpinach (Raw) higher

Broccoli (Raw)

47.0 mg4% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 47.0 mg in Broccoli (Raw) (+52.0 mg, +111%).

IronSpinach (Raw) higher

Broccoli (Raw)

0.73 mg4% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 0.73 mg in Broccoli (Raw) (+2.0 mg, +271%).

MagnesiumSpinach (Raw) higher

Broccoli (Raw)

21.0 mg5% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 21.0 mg in Broccoli (Raw) (+58.0 mg, +276%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

66.0 mg5% DV

Spinach (Raw)

49.0 mg4% DV

Broccoli (Raw) provides 66.0 mg vs 49.0 mg in Spinach (Raw) (+17.0 mg, +35%).

ZincSpinach (Raw) higher

Broccoli (Raw)

0.41 mg4% DV

Spinach (Raw)

0.53 mg5% DV

Spinach (Raw) provides 0.53 mg vs 0.41 mg in Broccoli (Raw) (+0.12 mg, +29%).

Lipids1 nutrients

Saturated FatSimilar

Broccoli (Raw)

0.04 g

Spinach (Raw)

0.06 g

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of saturated fat (0.04 g).

Nutrient

Broccoli (Raw)91 g (1 cup chopped florets (91 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Broccoli (Raw) higher

Broccoli (Raw)

31 kcal2% DV

Spinach (Raw)

7 kcal

Broccoli (Raw) provides 31 kcal vs 7 kcal in Spinach (Raw) (+24 kcal, +348%).

ProteinBroccoli (Raw) higher

Broccoli (Raw)

2.6 g5% DV

Spinach (Raw)

0.86 g2% DV

Broccoli (Raw) provides 2.6 g vs 0.86 g in Spinach (Raw) (+1.7 g, +199%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

6.0 g2% DV

Spinach (Raw)

1.1 g

Broccoli (Raw) provides 6.0 g vs 1.1 g in Spinach (Raw) (+5.0 g, +455%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

2.4 g8% DV

Spinach (Raw)

0.66 g2% DV

Broccoli (Raw) provides 2.4 g vs 0.66 g in Spinach (Raw) (+1.7 g, +258%).

Total FatBroccoli (Raw) higher

Broccoli (Raw)

0.34 g

Spinach (Raw)

0.12 g

Broccoli (Raw) provides 0.34 g vs 0.12 g in Spinach (Raw) (+0.22 g, +188%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

1.5 g3% DV

Spinach (Raw)

0.13 g

Broccoli (Raw) provides 1.5 g vs 0.13 g in Spinach (Raw) (+1.4 g, +1128%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

81.2 mg90% DV

Spinach (Raw)

8.4 mg9% DV

Broccoli (Raw) provides 81.2 mg vs 8.4 mg in Spinach (Raw) (+72.7 mg, +863%).

Vitamin A (RAE)Spinach (Raw) higher

Broccoli (Raw)

28 µg3% DV

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 28 µg in Broccoli (Raw) (+112 µg, +399%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Spinach (Raw)

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

0.71 mg5% DV

Spinach (Raw)

0.61 mg4% DV

Broccoli (Raw) provides 0.71 mg vs 0.61 mg in Spinach (Raw) (+0.10 mg, +17%).

Vitamin KSpinach (Raw) higher

Broccoli (Raw)

92 µg77% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 92 µg in Broccoli (Raw) (+52 µg, +57%).

Folate (DFE)Similar

Broccoli (Raw)

57 µg14% DV

Spinach (Raw)

58 µg15% DV

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of folate (dfe) (57 µg).

Thiamin (Vitamin B1)Similar

Broccoli (Raw)

0.06 mg5% DV

Spinach (Raw)

0.02 mg2% DV

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Similar

Broccoli (Raw)

0.11 mg8% DV

Spinach (Raw)

0.06 mg4% DV

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

0.58 mg4% DV

Spinach (Raw)

0.22 mg1% DV

Broccoli (Raw) provides 0.58 mg vs 0.22 mg in Spinach (Raw) (+0.36 mg, +168%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

0.52 mg10% DV

Spinach (Raw)

0.02 mg

Broccoli (Raw) provides 0.52 mg vs 0.02 mg in Spinach (Raw) (+0.50 mg, +2574%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.16 mg9% DV

Spinach (Raw)

0.06 mg3% DV

Broccoli (Raw) provides slightly more vitamin b6 (0.16 mg vs 0.06 mg).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Spinach (Raw)

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

30.0 mg1% DV

Spinach (Raw)

23.7 mg1% DV

Broccoli (Raw) provides 30.0 mg vs 23.7 mg in Spinach (Raw) (+6.3 mg, +27%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

288 mg6% DV

Spinach (Raw)

167 mg4% DV

Broccoli (Raw) provides 288 mg vs 167 mg in Spinach (Raw) (+120 mg, +72%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

42.8 mg3% DV

Spinach (Raw)

29.7 mg2% DV

Broccoli (Raw) provides 42.8 mg vs 29.7 mg in Spinach (Raw) (+13.1 mg, +44%).

IronSpinach (Raw) higher

Broccoli (Raw)

0.66 mg4% DV

Spinach (Raw)

0.81 mg5% DV

Spinach (Raw) provides 0.81 mg vs 0.66 mg in Broccoli (Raw) (+0.15 mg, +22%).

MagnesiumSpinach (Raw) higher

Broccoli (Raw)

19.1 mg5% DV

Spinach (Raw)

23.7 mg6% DV

Spinach (Raw) provides 23.7 mg vs 19.1 mg in Broccoli (Raw) (+4.6 mg, +24%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

60.1 mg5% DV

Spinach (Raw)

14.7 mg1% DV

Broccoli (Raw) provides 60.1 mg vs 14.7 mg in Spinach (Raw) (+45.4 mg, +309%).

ZincBroccoli (Raw) higher

Broccoli (Raw)

0.37 mg3% DV

Spinach (Raw)

0.16 mg1% DV

Broccoli (Raw) provides 0.37 mg vs 0.16 mg in Spinach (Raw) (+0.21 mg, +135%).

Lipids1 nutrients

Saturated FatSimilar

Broccoli (Raw)

0.04 g

Spinach (Raw)

0.02 g

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of saturated fat (0.04 g).

Nutrient

Broccoli (Raw)Amount per 100 kcal (294 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteinSpinach (Raw) higher

Broccoli (Raw)

8.3 g17% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 8.3 g in Broccoli (Raw) (+4.2 g, +50%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

19.5 g7% DV

Spinach (Raw)

15.8 g6% DV

Broccoli (Raw) provides 19.5 g vs 15.8 g in Spinach (Raw) (+3.7 g, +24%).

Dietary FiberSpinach (Raw) higher

Broccoli (Raw)

7.6 g27% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 7.6 g in Broccoli (Raw) (+1.9 g, +25%).

Total FatSpinach (Raw) higher

Broccoli (Raw)

1.1 g1% DV

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 1.1 g in Broccoli (Raw) (+0.61 g, +56%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

5.0 g10% DV

Spinach (Raw)

1.8 g4% DV

Broccoli (Raw) provides 5.0 g vs 1.8 g in Spinach (Raw) (+3.2 g, +174%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

262 mg291% DV

Spinach (Raw)

122 mg136% DV

Broccoli (Raw) provides 262 mg vs 122 mg in Spinach (Raw) (+140 mg, +115%).

Vitamin A (RAE)Spinach (Raw) higher

Broccoli (Raw)

91 µg10% DV

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 91 µg in Broccoli (Raw) (+1,949 µg, +2138%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Spinach (Raw)

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Broccoli (Raw)

2.3 mg15% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 2.3 mg in Broccoli (Raw) (+6.5 mg, +285%).

Vitamin KSpinach (Raw) higher

Broccoli (Raw)

299 µg249% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 299 µg in Broccoli (Raw) (+1,802 µg, +603%).

Folate (DFE)Spinach (Raw) higher

Broccoli (Raw)

185 µg46% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 185 µg in Broccoli (Raw) (+659 µg, +356%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Broccoli (Raw)

0.21 mg17% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.21 mg in Broccoli (Raw) (+0.13 mg, +63%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Broccoli (Raw)

0.34 mg26% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.34 mg in Broccoli (Raw) (+0.48 mg, +139%).

Niacin (Vitamin B3)Spinach (Raw) higher

Broccoli (Raw)

1.9 mg12% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 1.9 mg in Broccoli (Raw) (+1.3 mg, +68%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

1.7 mg34% DV

Spinach (Raw)

0.28 mg6% DV

Broccoli (Raw) provides 1.7 mg vs 0.28 mg in Spinach (Raw) (+1.4 mg, +496%).

Vitamin B6Spinach (Raw) higher

Broccoli (Raw)

0.51 mg30% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.51 mg in Broccoli (Raw) (+0.33 mg, +65%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Spinach (Raw)

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Broccoli (Raw)

97.0 mg4% DV

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 97.0 mg in Broccoli (Raw) (+247 mg, +254%).

PotassiumSpinach (Raw) higher

Broccoli (Raw)

929 mg20% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 929 mg in Broccoli (Raw) (+1,498 mg, +161%).

CalciumSpinach (Raw) higher

Broccoli (Raw)

138 mg11% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 138 mg in Broccoli (Raw) (+292 mg, +212%).

IronSpinach (Raw) higher

Broccoli (Raw)

2.1 mg12% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 2.1 mg in Broccoli (Raw) (+9.6 mg, +449%).

MagnesiumSpinach (Raw) higher

Broccoli (Raw)

61.7 mg15% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 61.7 mg in Broccoli (Raw) (+282 mg, +457%).

PhosphorusSpinach (Raw) higher

Broccoli (Raw)

194 mg16% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 194 mg in Broccoli (Raw) (+19.1 mg, +10%).

ZincSpinach (Raw) higher

Broccoli (Raw)

1.2 mg11% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 1.2 mg in Broccoli (Raw) (+1.1 mg, +91%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Broccoli (Raw)

0.11 g1% DV

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.11 g in Broccoli (Raw) (+0.16 g, +139%).

Nutrient

Broccoli (Raw)Normalized to 300 kcal (882 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteinSpinach (Raw) higher

Broccoli (Raw)

24.9 g50% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 24.9 g in Broccoli (Raw) (+12.4 g, +50%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

58.6 g21% DV

Spinach (Raw)

47.3 g17% DV

Broccoli (Raw) provides 58.6 g vs 47.3 g in Spinach (Raw) (+11.2 g, +24%).

Dietary FiberSpinach (Raw) higher

Broccoli (Raw)

22.9 g82% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 22.9 g in Broccoli (Raw) (+5.8 g, +25%).

Total FatSpinach (Raw) higher

Broccoli (Raw)

3.3 g4% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 3.3 g in Broccoli (Raw) (+1.8 g, +56%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

15.0 g30% DV

Spinach (Raw)

5.5 g11% DV

Broccoli (Raw) provides 15.0 g vs 5.5 g in Spinach (Raw) (+9.5 g, +174%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

787 mg874% DV

Spinach (Raw)

366 mg407% DV

Broccoli (Raw) provides 787 mg vs 366 mg in Spinach (Raw) (+420 mg, +115%).

Vitamin A (RAE)Spinach (Raw) higher

Broccoli (Raw)

273 µg30% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 273 µg in Broccoli (Raw) (+5,842 µg, +2137%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Spinach (Raw)

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Broccoli (Raw)

6.9 mg46% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 6.9 mg in Broccoli (Raw) (+19.6 mg, +285%).

Vitamin KSpinach (Raw) higher

Broccoli (Raw)

896 µg747% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 896 µg in Broccoli (Raw) (+5,401 µg, +603%).

Folate (DFE)Spinach (Raw) higher

Broccoli (Raw)

556 µg139% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 556 µg in Broccoli (Raw) (+1,974 µg, +355%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Broccoli (Raw)

0.63 mg52% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.63 mg in Broccoli (Raw) (+0.39 mg, +62%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Broccoli (Raw)

1.0 mg79% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 1.0 mg in Broccoli (Raw) (+1.4 mg, +139%).

Niacin (Vitamin B3)Spinach (Raw) higher

Broccoli (Raw)

5.6 mg35% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 5.6 mg in Broccoli (Raw) (+3.8 mg, +68%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

5.1 mg101% DV

Spinach (Raw)

0.85 mg17% DV

Broccoli (Raw) provides 5.1 mg vs 0.85 mg in Spinach (Raw) (+4.2 mg, +496%).

Vitamin B6Spinach (Raw) higher

Broccoli (Raw)

1.5 mg91% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 1.5 mg in Broccoli (Raw) (+1.00 mg, +65%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Spinach (Raw)

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Broccoli (Raw)

291 mg13% DV

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 291 mg in Broccoli (Raw) (+739 mg, +254%).

PotassiumSpinach (Raw) higher

Broccoli (Raw)

2,787 mg59% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 2,787 mg in Broccoli (Raw) (+4,489 mg, +161%).

CalciumSpinach (Raw) higher

Broccoli (Raw)

415 mg32% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 415 mg in Broccoli (Raw) (+876 mg, +211%).

IronSpinach (Raw) higher

Broccoli (Raw)

6.4 mg36% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 6.4 mg in Broccoli (Raw) (+28.9 mg, +449%).

MagnesiumSpinach (Raw) higher

Broccoli (Raw)

185 mg44% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 185 mg in Broccoli (Raw) (+845 mg, +456%).

PhosphorusSpinach (Raw) higher

Broccoli (Raw)

582 mg47% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 582 mg in Broccoli (Raw) (+56.8 mg, +10%).

ZincSpinach (Raw) higher

Broccoli (Raw)

3.6 mg33% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 3.6 mg in Broccoli (Raw) (+3.3 mg, +91%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Broccoli (Raw)

0.34 g2% DV

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.34 g in Broccoli (Raw) (+0.48 g, +139%).

Broccoli (Raw) vs Spinach (Raw)

Broccoli (Raw)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary