Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs Broccoli, raw
Nutrition comparison per 100 g.
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
34 kcal
Broccoli, raw
32 kcal
Calories
34 kcal
32 kcal
Protein
4.0 g
2.6 g
Carbs
4.8 g
6.3 g
Fiber
3.7 g
2.4 g
Sugars
0.5 g
1.7 g
Fat
0.9 g
0.3 g
Sodium
97 mg
36 mg
Key takeaways
- Broccoli, raw has 8% fewer calories (32 kcal vs 34 kcal).
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more protein (4.0 g vs 2.6 g).
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more carbs (4.8 g vs 6.3 g).
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more fiber (3.7 g vs 2.4 g).
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more sugars (0.5 g vs 1.7 g).
| Macronutrients | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Calories | 34 kcal | 32 kcal |
| Protein | 4.0 g | 2.6 g |
| Total Fat | 0.9 g | 0.3 g |
| Total Carbohydrate | 4.8 g | 6.3 g |
| Dietary Fiber | 3.7 g | 2.4 g |
| Total Sugars | 0.5 g | 1.7 g |
| Water | 88.9 g | 90.0 g |
| Carbohydrates | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Total Carbohydrate | 4.8 g | 6.3 g |
| Dietary Fiber | 3.7 g | 2.4 g |
| Starch | 0.0 g | 0.0 g |
| Total Sugars | 0.5 g | 1.7 g |
| Fats & Fatty Acids | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Total Fat | 0.9 g | 0.3 g |
| Saturated Fat | 0.2 g | 0.0 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.4 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 371.0 mg | 21.0 mg |
| Omega-6 Fatty Acids | 0.0 mg | 17.0 mg |
| Protein & Amino Acids | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Protein | 4.0 g | 2.6 g |
| Histidine | 49.0 mg | 59.0 mg |
| Isoleucine | 128.0 mg | 79.0 mg |
| Leucine | 205.0 mg | 129.0 mg |
| Lysine | 256.0 mg | 135.0 mg |
| Methionine | 53.0 mg | 38.0 mg |
| Phenylalanine | 211.0 mg | 117.0 mg |
| Threonine | 220.0 mg | 88.0 mg |
| Tryptophan | 101.0 mg | 33.0 mg |
| Valine | 181.0 mg | 125.0 mg |
| Alanine | 222.0 mg | 104.0 mg |
| Arginine | 489.0 mg | 191.0 mg |
| Aspartic Acid | 436.0 mg | 325.0 mg |
| Cystine | 29.0 mg | 28.0 mg |
| Glutamic Acid | 516.0 mg | 542.0 mg |
| Glycine | 225.0 mg | 89.0 mg |
| Proline | 201.0 mg | 110.0 mg |
| Serine | 173.0 mg | 121.0 mg |
| Tyrosine | 219.0 mg | 50.0 mg |
| Vitamins | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Vitamin A (RAE) | 603.0 mcg | 31.0 mcg |
| Vitamin C | 2.2 mg | 91.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 3.5 mg | 0.8 mg |
| Vitamin K | 540.7 mcg | 102.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 0.6 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 121.0 mcg | 65.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.6 mg |
| Choline | 24.8 mg | 18.7 mg |
| Betaine | 112.0 mg | 0.1 mg |
| Minerals | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Calcium | 153.0 mg | 47.0 mg |
| Iron | 2.0 mg | 0.7 mg |
| Magnesium | 82.0 mg | 21.0 mg |
| Phosphorus | 50.0 mg | 67.0 mg |
| Potassium | 302.0 mg | 316.0 mg |
| Sodium | 97.0 mg | 36.0 mg |
| Zinc | 0.5 mg | 0.4 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.7 mg | 0.2 mg |
| Selenium | 5.5 mcg | 2.5 mcg |
| Sterols | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Broccoli, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.4 g | 0.9 g |
Frequently asked questions
Which has fewer calories, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt or Broccoli, raw?
Broccoli, raw has fewer calories: 34 kcal for Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs 32 kcal for Broccoli, raw per 100 g.
Which has more protein, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt or Broccoli, raw?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more protein: 4.0 g for Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs 2.6 g for Broccoli, raw per 100 g.
Which has more fiber, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt or Broccoli, raw?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more fiber: 3.7 g for Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs 2.4 g for Broccoli, raw per 100 g.
Is Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt or Broccoli, raw healthier?
Broccoli, raw is lower in calories, and Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.