Broccoli, flower clusters, raw vs Spinach, raw
Nutrition comparison per 100 g.
Broccoli, flower clusters, raw
28 kcal
Spinach, raw
23 kcal
Calories
28 kcal
23 kcal
Protein
3.0 g
2.9 g
Carbs
5.2 g
3.6 g
Fiber
~
2.2 g
Sugars
~
0.4 g
Fat
0.4 g
0.4 g
Sodium
27 mg
79 mg
Key takeaways
- Spinach, raw has 17% fewer calories (23 kcal vs 28 kcal).
- Broccoli, flower clusters, raw has more protein (3.0 g vs 2.9 g).
- Spinach, raw has more carbs (3.6 g vs 5.2 g).
- Broccoli, flower clusters, raw has more fat (0.4 g vs 0.4 g).
- Broccoli, flower clusters, raw has more sodium (27 mg vs 79 mg).
| Macronutrients | Broccoli, flower clusters, raw | Spinach, raw |
|---|---|---|
| Calories | 28 kcal | 23 kcal |
| Protein | 3.0 g | 2.9 g |
| Total Fat | 0.4 g | 0.4 g |
| Total Carbohydrate | 5.2 g | 3.6 g |
| Dietary Fiber | ~ | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 90.7 g | 91.4 g |
| Carbohydrates | Broccoli, flower clusters, raw | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 5.2 g | 3.6 g |
| Dietary Fiber | ~ | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Broccoli, flower clusters, raw | Spinach, raw |
|---|---|---|
| Total Fat | 0.4 g | 0.4 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.2 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 129.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 38.0 mg | 26.0 mg |
| Protein & Amino Acids | Broccoli, flower clusters, raw | Spinach, raw |
|---|---|---|
| Protein | 3.0 g | 2.9 g |
| Histidine | 50.0 mg | 64.0 mg |
| Isoleucine | 109.0 mg | 147.0 mg |
| Leucine | 131.0 mg | 223.0 mg |
| Lysine | 141.0 mg | 174.0 mg |
| Methionine | 34.0 mg | 53.0 mg |
| Phenylalanine | 84.0 mg | 129.0 mg |
| Threonine | 91.0 mg | 122.0 mg |
| Tryptophan | 29.0 mg | 39.0 mg |
| Valine | 128.0 mg | 161.0 mg |
| Alanine | 118.0 mg | 142.0 mg |
| Arginine | 145.0 mg | 162.0 mg |
| Aspartic Acid | 213.0 mg | 240.0 mg |
| Cystine | 20.0 mg | 35.0 mg |
| Glutamic Acid | 375.0 mg | 343.0 mg |
| Glycine | 95.0 mg | 134.0 mg |
| Proline | 114.0 mg | 112.0 mg |
| Serine | 100.0 mg | 104.0 mg |
| Tyrosine | 63.0 mg | 108.0 mg |
| Vitamins | Broccoli, flower clusters, raw | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 150.0 mcg | 469.0 mcg |
| Vitamin C | 93.2 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.0 mg |
| Vitamin K | ~ | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.6 mg | 0.7 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 71.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Broccoli, flower clusters, raw | Spinach, raw |
|---|---|---|
| Calcium | 48.0 mg | 99.0 mg |
| Iron | 0.9 mg | 2.7 mg |
| Magnesium | 25.0 mg | 79.0 mg |
| Phosphorus | 66.0 mg | 49.0 mg |
| Potassium | 325.0 mg | 558.0 mg |
| Sodium | 27.0 mg | 79.0 mg |
| Zinc | 0.4 mg | 0.5 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 3.0 mcg | 1.0 mcg |
| Sterols | Broccoli, flower clusters, raw | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Broccoli, flower clusters, raw | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.9 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Broccoli, flower clusters, raw or Spinach, raw?
Spinach, raw has fewer calories: 28 kcal for Broccoli, flower clusters, raw vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Broccoli, flower clusters, raw or Spinach, raw?
Broccoli, flower clusters, raw has more protein: 3.0 g for Broccoli, flower clusters, raw vs 2.9 g for Spinach, raw per 100 g.
Is Broccoli, flower clusters, raw or Spinach, raw healthier?
Spinach, raw is lower in calories, and Broccoli, flower clusters, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.