Side-by-Side Comparison

Spinach (Raw) vs Broccoli (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Vibrant green fresh broccoli florets on clean stone background

vegetables

Broccoli (Raw)

34Calories

2.8Protein

2.6Fiber

89.2Vit 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

Spinach (Raw)100 g edible portion

Broccoli (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Broccoli (Raw) higher

Spinach (Raw)

23 kcal1% DV

Broccoli (Raw)

34 kcal2% DV

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

ProteinSimilar

Spinach (Raw)

2.9 g6% DV

Broccoli (Raw)

2.8 g6% DV

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of protein (2.9 g).

CarbohydratesBroccoli (Raw) higher

Spinach (Raw)

3.6 g1% DV

Broccoli (Raw)

6.6 g2% DV

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

Dietary FiberBroccoli (Raw) higher

Spinach (Raw)

2.2 g8% DV

Broccoli (Raw)

2.6 g9% DV

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

Total FatSimilar

Spinach (Raw)

0.39 g1% DV

Broccoli (Raw)

0.37 g

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of total fat (0.39 g).

Total SugarsBroccoli (Raw) higher

Spinach (Raw)

0.42 g1% DV

Broccoli (Raw)

1.7 g3% DV

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

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Spinach (Raw)

28.1 mg31% DV

Broccoli (Raw)

89.2 mg99% DV

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

469 µg52% DV

Broccoli (Raw)

31 µg3% DV

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

Vitamin DSimilar

Spinach (Raw)

0 µg

Broccoli (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

2.0 mg14% DV

Broccoli (Raw)

0.78 mg5% DV

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

Vitamin KSpinach (Raw) higher

Spinach (Raw)

483 µg402% DV

Broccoli (Raw)

102 µg85% DV

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

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

194 µg49% DV

Broccoli (Raw)

63 µg16% DV

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

Thiamin (Vitamin B1)Similar

Spinach (Raw)

0.08 mg7% DV

Broccoli (Raw)

0.07 mg6% DV

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.19 mg15% DV

Broccoli (Raw)

0.12 mg9% DV

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

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

0.72 mg5% DV

Broccoli (Raw)

0.64 mg4% DV

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

Pantothenic Acid (B5)Broccoli (Raw) higher

Spinach (Raw)

0.07 mg1% DV

Broccoli (Raw)

0.57 mg11% DV

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

Vitamin B6Similar

Spinach (Raw)

0.20 mg11% DV

Broccoli (Raw)

0.18 mg10% DV

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of vitamin b6 (0.20 mg).

Vitamin B12Similar

Spinach (Raw)

0 µg

Broccoli (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg3% DV

Broccoli (Raw)

33.0 mg1% DV

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

PotassiumSpinach (Raw) higher

Spinach (Raw)

558 mg12% DV

Broccoli (Raw)

316 mg7% DV

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

CalciumSpinach (Raw) higher

Spinach (Raw)

99.0 mg8% DV

Broccoli (Raw)

47.0 mg4% DV

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

IronSpinach (Raw) higher

Spinach (Raw)

2.7 mg15% DV

Broccoli (Raw)

0.73 mg4% DV

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

MagnesiumSpinach (Raw) higher

Spinach (Raw)

79.0 mg19% DV

Broccoli (Raw)

21.0 mg5% DV

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

PhosphorusBroccoli (Raw) higher

Spinach (Raw)

49.0 mg4% DV

Broccoli (Raw)

66.0 mg5% DV

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

ZincSpinach (Raw) higher

Spinach (Raw)

0.53 mg5% DV

Broccoli (Raw)

0.41 mg4% DV

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

Lipids1 nutrients

Saturated FatSimilar

Spinach (Raw)

0.06 g

Broccoli (Raw)

0.04 g

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of saturated fat (0.06 g).

Nutrient

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

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

Macronutrients6 nutrients

Calories (Energy)Broccoli (Raw) higher

Spinach (Raw)

7 kcal

Broccoli (Raw)

31 kcal2% DV

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

ProteinBroccoli (Raw) higher

Spinach (Raw)

0.86 g2% DV

Broccoli (Raw)

2.6 g5% DV

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

CarbohydratesBroccoli (Raw) higher

Spinach (Raw)

1.1 g

Broccoli (Raw)

6.0 g2% DV

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

Dietary FiberBroccoli (Raw) higher

Spinach (Raw)

0.66 g2% DV

Broccoli (Raw)

2.4 g8% DV

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

Total FatBroccoli (Raw) higher

Spinach (Raw)

0.12 g

Broccoli (Raw)

0.34 g

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

Total SugarsBroccoli (Raw) higher

Spinach (Raw)

0.13 g

Broccoli (Raw)

1.5 g3% DV

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

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Spinach (Raw)

8.4 mg9% DV

Broccoli (Raw)

81.2 mg90% DV

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

141 µg16% DV

Broccoli (Raw)

28 µg3% DV

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

Vitamin DSimilar

Spinach (Raw)

0 µg

Broccoli (Raw)

0 µg

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

Vitamin EBroccoli (Raw) higher

Spinach (Raw)

0.61 mg4% DV

Broccoli (Raw)

0.71 mg5% DV

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

Vitamin KSpinach (Raw) higher

Spinach (Raw)

145 µg121% DV

Broccoli (Raw)

92 µg77% DV

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

Folate (DFE)Similar

Spinach (Raw)

58 µg15% DV

Broccoli (Raw)

57 µg14% DV

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of folate (dfe) (58 µg).

Thiamin (Vitamin B1)Similar

Spinach (Raw)

0.02 mg2% DV

Broccoli (Raw)

0.06 mg5% DV

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Riboflavin (Vitamin B2)Similar

Spinach (Raw)

0.06 mg4% DV

Broccoli (Raw)

0.11 mg8% DV

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Broccoli (Raw) higher

Spinach (Raw)

0.22 mg1% DV

Broccoli (Raw)

0.58 mg4% DV

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

Pantothenic Acid (B5)Broccoli (Raw) higher

Spinach (Raw)

0.02 mg

Broccoli (Raw)

0.52 mg10% DV

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

Vitamin B6Broccoli (Raw) higher

Spinach (Raw)

0.06 mg3% DV

Broccoli (Raw)

0.16 mg9% DV

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

Vitamin B12Similar

Spinach (Raw)

0 µg

Broccoli (Raw)

0 µg

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

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Spinach (Raw)

23.7 mg1% DV

Broccoli (Raw)

30.0 mg1% DV

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

PotassiumBroccoli (Raw) higher

Spinach (Raw)

167 mg4% DV

Broccoli (Raw)

288 mg6% DV

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

CalciumBroccoli (Raw) higher

Spinach (Raw)

29.7 mg2% DV

Broccoli (Raw)

42.8 mg3% DV

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

IronSpinach (Raw) higher

Spinach (Raw)

0.81 mg5% DV

Broccoli (Raw)

0.66 mg4% DV

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

MagnesiumSpinach (Raw) higher

Spinach (Raw)

23.7 mg6% DV

Broccoli (Raw)

19.1 mg5% DV

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

PhosphorusBroccoli (Raw) higher

Spinach (Raw)

14.7 mg1% DV

Broccoli (Raw)

60.1 mg5% DV

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

ZincBroccoli (Raw) higher

Spinach (Raw)

0.16 mg1% DV

Broccoli (Raw)

0.37 mg3% DV

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

Lipids1 nutrients

Saturated FatSimilar

Spinach (Raw)

0.02 g

Broccoli (Raw)

0.04 g

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of saturated fat (0.02 g).

Nutrient

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

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

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

100 kcal5% DV

Broccoli (Raw)

100 kcal5% DV

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

ProteinSpinach (Raw) higher

Spinach (Raw)

12.4 g25% DV

Broccoli (Raw)

8.3 g17% DV

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

CarbohydratesBroccoli (Raw) higher

Spinach (Raw)

15.8 g6% DV

Broccoli (Raw)

19.5 g7% DV

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

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

9.6 g34% DV

Broccoli (Raw)

7.6 g27% DV

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

Total FatSpinach (Raw) higher

Spinach (Raw)

1.7 g2% DV

Broccoli (Raw)

1.1 g1% DV

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

Total SugarsBroccoli (Raw) higher

Spinach (Raw)

1.8 g4% DV

Broccoli (Raw)

5.0 g10% DV

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

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Spinach (Raw)

122 mg136% DV

Broccoli (Raw)

262 mg291% DV

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

2,040 µg227% DV

Broccoli (Raw)

91 µg10% DV

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

Vitamin DSimilar

Spinach (Raw)

0 µg

Broccoli (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

8.8 mg59% DV

Broccoli (Raw)

2.3 mg15% DV

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

Vitamin KSpinach (Raw) higher

Spinach (Raw)

2,101 µg1751% DV

Broccoli (Raw)

299 µg249% DV

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

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

844 µg211% DV

Broccoli (Raw)

185 µg46% DV

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

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

0.34 mg28% DV

Broccoli (Raw)

0.21 mg17% DV

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

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

0.82 mg63% DV

Broccoli (Raw)

0.34 mg26% DV

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

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

3.1 mg20% DV

Broccoli (Raw)

1.9 mg12% DV

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

Pantothenic Acid (B5)Broccoli (Raw) higher

Spinach (Raw)

0.28 mg6% DV

Broccoli (Raw)

1.7 mg34% DV

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

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

0.85 mg50% DV

Broccoli (Raw)

0.51 mg30% DV

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

Vitamin B12Similar

Spinach (Raw)

0 µg

Broccoli (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

344 mg15% DV

Broccoli (Raw)

97.0 mg4% DV

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

PotassiumSpinach (Raw) higher

Spinach (Raw)

2,427 mg52% DV

Broccoli (Raw)

929 mg20% DV

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

CalciumSpinach (Raw) higher

Spinach (Raw)

431 mg33% DV

Broccoli (Raw)

138 mg11% DV

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

IronSpinach (Raw) higher

Spinach (Raw)

11.8 mg65% DV

Broccoli (Raw)

2.1 mg12% DV

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

MagnesiumSpinach (Raw) higher

Spinach (Raw)

344 mg82% DV

Broccoli (Raw)

61.7 mg15% DV

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

PhosphorusSpinach (Raw) higher

Spinach (Raw)

213 mg17% DV

Broccoli (Raw)

194 mg16% DV

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

ZincSpinach (Raw) higher

Spinach (Raw)

2.3 mg21% DV

Broccoli (Raw)

1.2 mg11% DV

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

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Spinach (Raw)

0.27 g1% DV

Broccoli (Raw)

0.11 g1% DV

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

Nutrient

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

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

Macronutrients6 nutrients

Calories (Energy)Similar

Spinach (Raw)

300 kcal15% DV

Broccoli (Raw)

300 kcal15% DV

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

ProteinSpinach (Raw) higher

Spinach (Raw)

37.3 g75% DV

Broccoli (Raw)

24.9 g50% DV

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

CarbohydratesBroccoli (Raw) higher

Spinach (Raw)

47.3 g17% DV

Broccoli (Raw)

58.6 g21% DV

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

Dietary FiberSpinach (Raw) higher

Spinach (Raw)

28.7 g102% DV

Broccoli (Raw)

22.9 g82% DV

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

Total FatSpinach (Raw) higher

Spinach (Raw)

5.1 g7% DV

Broccoli (Raw)

3.3 g4% DV

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

Total SugarsBroccoli (Raw) higher

Spinach (Raw)

5.5 g11% DV

Broccoli (Raw)

15.0 g30% DV

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

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Spinach (Raw)

366 mg407% DV

Broccoli (Raw)

787 mg874% DV

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

Vitamin A (RAE)Spinach (Raw) higher

Spinach (Raw)

6,116 µg680% DV

Broccoli (Raw)

273 µg30% DV

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

Vitamin DSimilar

Spinach (Raw)

0 µg

Broccoli (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Spinach (Raw)

26.5 mg176% DV

Broccoli (Raw)

6.9 mg46% DV

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

Vitamin KSpinach (Raw) higher

Spinach (Raw)

6,297 µg5248% DV

Broccoli (Raw)

896 µg747% DV

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

Folate (DFE)Spinach (Raw) higher

Spinach (Raw)

2,530 µg632% DV

Broccoli (Raw)

556 µg139% DV

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

Thiamin (Vitamin B1)Spinach (Raw) higher

Spinach (Raw)

1.0 mg85% DV

Broccoli (Raw)

0.63 mg52% DV

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

Riboflavin (Vitamin B2)Spinach (Raw) higher

Spinach (Raw)

2.5 mg190% DV

Broccoli (Raw)

1.0 mg79% DV

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

Niacin (Vitamin B3)Spinach (Raw) higher

Spinach (Raw)

9.4 mg59% DV

Broccoli (Raw)

5.6 mg35% DV

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

Pantothenic Acid (B5)Broccoli (Raw) higher

Spinach (Raw)

0.85 mg17% DV

Broccoli (Raw)

5.1 mg101% DV

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

Vitamin B6Spinach (Raw) higher

Spinach (Raw)

2.5 mg150% DV

Broccoli (Raw)

1.5 mg91% DV

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

Vitamin B12Similar

Spinach (Raw)

0 µg

Broccoli (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg45% DV

Broccoli (Raw)

291 mg13% DV

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

PotassiumSpinach (Raw) higher

Spinach (Raw)

7,276 mg155% DV

Broccoli (Raw)

2,787 mg59% DV

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

CalciumSpinach (Raw) higher

Spinach (Raw)

1,291 mg99% DV

Broccoli (Raw)

415 mg32% DV

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

IronSpinach (Raw) higher

Spinach (Raw)

35.3 mg196% DV

Broccoli (Raw)

6.4 mg36% DV

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

MagnesiumSpinach (Raw) higher

Spinach (Raw)

1,030 mg245% DV

Broccoli (Raw)

185 mg44% DV

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

PhosphorusSpinach (Raw) higher

Spinach (Raw)

639 mg51% DV

Broccoli (Raw)

582 mg47% DV

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

ZincSpinach (Raw) higher

Spinach (Raw)

6.9 mg63% DV

Broccoli (Raw)

3.6 mg33% DV

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

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Spinach (Raw)

0.82 g4% DV

Broccoli (Raw)

0.34 g2% DV

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

Spinach (Raw) vs Broccoli (Raw)

Spinach (Raw)

Broccoli (Raw)

Nutritional Takeaways

Comparison Summary