Broccoli raab, cooked vs Spinach, raw
Nutrition comparison per 100 g.
Broccoli raab, cooked
32 kcal
Spinach, raw
23 kcal
Calories
32 kcal
23 kcal
Protein
3.8 g
2.9 g
Carbs
3.1 g
3.6 g
Fiber
2.8 g
2.2 g
Sugars
0.6 g
0.4 g
Fat
0.5 g
0.4 g
Sodium
56 mg
79 mg
Key takeaways
- Spinach, raw has 29% fewer calories (23 kcal vs 32 kcal).
- Broccoli raab, cooked has more protein (3.8 g vs 2.9 g).
- Broccoli raab, cooked has more carbs (3.1 g vs 3.6 g).
- Broccoli raab, cooked has more fiber (2.8 g vs 2.2 g).
- Spinach, raw has more sugars (0.4 g vs 0.6 g).
| Macronutrients | Broccoli raab, cooked | Spinach, raw |
|---|---|---|
| Calories | 32 kcal | 23 kcal |
| Protein | 3.8 g | 2.9 g |
| Total Fat | 0.5 g | 0.4 g |
| Total Carbohydrate | 3.1 g | 3.6 g |
| Dietary Fiber | 2.8 g | 2.2 g |
| Total Sugars | 0.6 g | 0.4 g |
| Water | 91.4 g | 91.4 g |
| Carbohydrates | Broccoli raab, cooked | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 3.1 g | 3.6 g |
| Dietary Fiber | 2.8 g | 2.2 g |
| Total Sugars | 0.6 g | 0.4 g |
| Fats & Fatty Acids | Broccoli raab, cooked | Spinach, raw |
|---|---|---|
| Total Fat | 0.5 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 | 130.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 20.0 mg | 26.0 mg |
| Protein & Amino Acids | Broccoli raab, cooked | Spinach, raw |
|---|---|---|
| Protein | 3.8 g | 2.9 g |
| Histidine | 80.0 mg | 64.0 mg |
| Isoleucine | 125.0 mg | 147.0 mg |
| Leucine | 206.0 mg | 223.0 mg |
| Lysine | 239.0 mg | 174.0 mg |
| Methionine | 58.0 mg | 53.0 mg |
| Phenylalanine | 154.0 mg | 129.0 mg |
| Threonine | 128.0 mg | 122.0 mg |
| Tryptophan | 52.0 mg | 39.0 mg |
| Valine | 184.0 mg | 161.0 mg |
| Alanine | 149.0 mg | 142.0 mg |
| Arginine | 207.0 mg | 162.0 mg |
| Aspartic Acid | 434.0 mg | 240.0 mg |
| Cystine | 47.0 mg | 35.0 mg |
| Glutamic Acid | 662.0 mg | 343.0 mg |
| Glycine | 148.0 mg | 134.0 mg |
| Proline | 158.0 mg | 112.0 mg |
| Serine | 120.0 mg | 104.0 mg |
| Tyrosine | 90.0 mg | 108.0 mg |
| Vitamins | Broccoli raab, cooked | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 227.0 mcg | 469.0 mcg |
| Vitamin C | 37.0 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.5 mg | 2.0 mg |
| Vitamin K | 256.0 mcg | 482.9 mcg |
| Thiamin (B1) | 0.2 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 2.0 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 |
| Pantothenic Acid (B5) | 0.4 mg | 0.1 mg |
| Choline | 33.6 mg | 19.3 mg |
| Betaine | 0.2 mg | 102.6 mg |
| Minerals | Broccoli raab, cooked | Spinach, raw |
|---|---|---|
| Calcium | 118.0 mg | 99.0 mg |
| Iron | 1.3 mg | 2.7 mg |
| Magnesium | 27.0 mg | 79.0 mg |
| Phosphorus | 82.0 mg | 49.0 mg |
| Potassium | 343.0 mg | 558.0 mg |
| Sodium | 56.0 mg | 79.0 mg |
| Zinc | 0.5 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.4 mg | 0.9 mg |
| Selenium | 1.3 mcg | 1.0 mcg |
| Sterols | Broccoli raab, cooked | Spinach, raw |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Broccoli raab, cooked | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.1 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Broccoli raab, cooked or Spinach, raw?
Spinach, raw has fewer calories: 32 kcal for Broccoli raab, cooked vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Broccoli raab, cooked or Spinach, raw?
Broccoli raab, cooked has more protein: 3.8 g for Broccoli raab, cooked vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Broccoli raab, cooked or Spinach, raw?
Broccoli raab, cooked has more fiber: 2.8 g for Broccoli raab, cooked vs 2.2 g for Spinach, raw per 100 g.
Is Broccoli raab, cooked or Spinach, raw healthier?
Spinach, raw is lower in calories, and Broccoli raab, cooked is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.