NUTRITION COMPARISON
🥦 Broccoli vs Spinach 🥬
Broccoli vs Spinach: calories, protein, carbs and fat per 100g. Which is better for weight loss or muscle gain? USDA data.
Best for each goal:
🔥 Weight loss: Spinach
💪 Muscle gain: Spinach
🥑 Keto: Spinach
Nutrition comparison per 100g
| Nutrient | 🥦 Broccoli | 🥬 Spinach | Winner |
|---|
| Calories | 34 | 23 | Spinach |
| Protein (g) | 3g | 3g | Tie |
| Carbs (g) | 7g | 4g | Spinach |
| Fat (g) | 0g | 0g | Depends |
| Fiber (g) | 3g | 2g | Broccoli |
Visual comparison
Broccoli
Spinach
Key differences
Broccoli and spinach are both nutritional powerhouses — among the most nutrient-dense vegetables available. Both are extremely low in calories. Broccoli is higher in vitamin C and fibre; spinach is higher in iron, magnesium and folate. Both deserve a regular place in a healthy diet.
Vitamin C: Broccoli wins significantly — 89mg vs 28mg per 100g. One serving of broccoli covers nearly 100% of daily vitamin C needs.
Iron: Spinach provides more iron — 2.7mg vs 0.7mg per 100g. However, plant-based iron (non-haem) has lower bioavailability than animal iron. Consuming with vitamin C improves absorption.
Folate: Spinach is higher — 194μg vs 63μg per 100g. Folate is critical for cell division and DNA synthesis, and especially important during pregnancy.
Which should you choose?
🔥 Weight loss
Spinach wins — 23 kcal vs 34 kcal per 100g. Both are extremely low-calorie. Spinach adds more volume per calorie, supporting satiety through food volume.
💪 Muscle gain
Spinach wins slightly — higher iron and magnesium support energy metabolism and muscle function. Both pair well with high-protein meals.
🌿 Vitamin C
Broccoli wins decisively — 89mg vs 28mg per 100g. Broccoli is one of the richest plant sources of vitamin C.
🤰 Pregnancy nutrition
Spinach wins — higher folate (194μg vs 63μg) is critical for neural tube development. Combine with broccoli for a comprehensive micronutrient profile.
📋 Calculate your nutrition needs
Frequently asked questions
Broccoli vs spinach — which is healthier?
Both are among the healthiest vegetables available. Broccoli is higher in vitamin C and fibre; spinach is higher in iron, folate and magnesium. Include both in a varied diet rather than choosing one.
Which has fewer calories — broccoli or spinach?
Spinach: 23 kcal per 100g. Broccoli: 34 kcal per 100g. Both are extremely low-calorie — 100g of either is almost negligible in caloric terms.
Does broccoli or spinach have more protein?
Both contain approximately 3g protein per 100g — similar protein content. Neither is a significant protein source; pair with meat, fish, eggs or legumes for adequate protein.
Which vegetable is better for iron?
Spinach provides significantly more iron — 2.7mg vs 0.7mg per 100g. However, plant iron (non-haem) is less bioavailable than animal iron. Consuming spinach with vitamin C (from broccoli or citrus) improves iron absorption by up to 3×.
Is broccoli or spinach better for weight loss?
Both are excellent for weight loss — extremely low in calories with fibre and water to promote satiety. Spinach has slightly fewer calories per 100g and can add significant volume to meals.
Which is better — raw or cooked broccoli/spinach?
Both cooking methods have trade-offs. Raw spinach has more folate; cooked spinach releases more iron and calcium. Lightly steamed broccoli retains more vitamin C than boiling. Vary cooking methods to maximise different nutrients.
Can I eat broccoli and spinach every day?
Yes — both are safe and beneficial to eat daily. Spinach contains oxalates which can reduce calcium absorption in very large quantities, but normal daily servings pose no concern for most people.
Which vegetable is better for bones?
Both contribute to bone health. Broccoli provides more vitamin K (102μg vs 483μg for spinach) and vitamin C for collagen synthesis. Spinach provides more calcium (99mg vs 47mg per 100g) though its oxalate content reduces calcium bioavailability.
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