Broccoli, raw vs Spinach, raw
Nutrition comparison per 100 g.
Broccoli, raw
32 kcal
Spinach, raw
23 kcal
Calories
32 kcal
23 kcal
Protein
2.6 g
2.9 g
Carbs
6.3 g
3.6 g
Fiber
2.4 g
2.2 g
Sugars
1.7 g
0.4 g
Fat
0.3 g
0.4 g
Sodium
36 mg
79 mg
Key takeaways
- Spinach, raw has 27% fewer calories (23 kcal vs 32 kcal).
- Spinach, raw has more protein (2.9 g vs 2.6 g).
- Spinach, raw has more carbs (3.6 g vs 6.3 g).
- Broccoli, raw has more fiber (2.4 g vs 2.2 g).
- Spinach, raw has more sugars (0.4 g vs 1.7 g).
| Macronutrients | Broccoli, raw | Spinach, raw |
|---|---|---|
| Calories | 32 kcal | 23 kcal |
| Protein | 2.6 g | 2.9 g |
| Total Fat | 0.3 g | 0.4 g |
| Total Carbohydrate | 6.3 g | 3.6 g |
| Dietary Fiber | 2.4 g | 2.2 g |
| Total Sugars | 1.7 g | 0.4 g |
| Water | 90.0 g | 91.4 g |
| Carbohydrates | Broccoli, raw | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 6.3 g | 3.6 g |
| Dietary Fiber | 2.4 g | 2.2 g |
| Starch | 0.0 g | ~ |
| Total Sugars | 1.7 g | 0.4 g |
| Fats & Fatty Acids | Broccoli, raw | Spinach, raw |
|---|---|---|
| Total Fat | 0.3 g | 0.4 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.0 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 21.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 17.0 mg | 26.0 mg |
| Protein & Amino Acids | Broccoli, raw | Spinach, raw |
|---|---|---|
| Protein | 2.6 g | 2.9 g |
| Histidine | 59.0 mg | 64.0 mg |
| Isoleucine | 79.0 mg | 147.0 mg |
| Leucine | 129.0 mg | 223.0 mg |
| Lysine | 135.0 mg | 174.0 mg |
| Methionine | 38.0 mg | 53.0 mg |
| Phenylalanine | 117.0 mg | 129.0 mg |
| Threonine | 88.0 mg | 122.0 mg |
| Tryptophan | 33.0 mg | 39.0 mg |
| Valine | 125.0 mg | 161.0 mg |
| Alanine | 104.0 mg | 142.0 mg |
| Arginine | 191.0 mg | 162.0 mg |
| Aspartic Acid | 325.0 mg | 240.0 mg |
| Cystine | 28.0 mg | 35.0 mg |
| Glutamic Acid | 542.0 mg | 343.0 mg |
| Glycine | 89.0 mg | 134.0 mg |
| Proline | 110.0 mg | 112.0 mg |
| Serine | 121.0 mg | 104.0 mg |
| Tyrosine | 50.0 mg | 108.0 mg |
| Vitamins | Broccoli, raw | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 31.0 mcg | 469.0 mcg |
| Vitamin C | 91.3 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.8 mg | 2.0 mg |
| Vitamin K | 102.0 mcg | 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) | 65.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.6 mg | 0.1 mg |
| Choline | 18.7 mg | 19.3 mg |
| Betaine | 0.1 mg | 102.6 mg |
| Minerals | Broccoli, raw | Spinach, raw |
|---|---|---|
| Calcium | 47.0 mg | 99.0 mg |
| Iron | 0.7 mg | 2.7 mg |
| Magnesium | 21.0 mg | 79.0 mg |
| Phosphorus | 67.0 mg | 49.0 mg |
| Potassium | 316.0 mg | 558.0 mg |
| Sodium | 36.0 mg | 79.0 mg |
| Zinc | 0.4 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 2.5 mcg | 1.0 mcg |
| Sterols | Broccoli, raw | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Broccoli, raw | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.9 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Broccoli, raw or Spinach, raw?
Spinach, raw has fewer calories: 32 kcal for Broccoli, raw vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Broccoli, raw or Spinach, raw?
Spinach, raw has more protein: 2.6 g for Broccoli, raw vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Broccoli, raw or Spinach, raw?
Broccoli, raw has more fiber: 2.4 g for Broccoli, raw vs 2.2 g for Spinach, raw per 100 g.
Is Broccoli, raw or Spinach, raw healthier?
Spinach, raw is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.