Broccoli and spinach are both nutritional powerhouses and staples of a healthy diet, but they have different nutritional strengths. Spinach is significantly higher in iron and folate, making it particularly valuable for those at risk of iron deficiency. Broccoli edges ahead in vitamin C and provides sulforaphane — a compound studied for potential cancer-protective properties. Both are very low in calories and high in fibre relative to their calorie content. Including both regularly in your diet is the ideal approach, as their complementary nutrient profiles cover a broad spectrum of micronutrient needs.
⚖️ Nutrition Comparison
| Nutrient | Broccoli | Spinach |
|---|---|---|
| Calories | 34 kcal | 24 kcal |
| Total Fat | 0.4 g | 0 g |
| Saturated Fat | 0.1 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 33 mg | 76 mg |
| Total Carbs | 6.6 g | 3.5 g |
| Dietary Fiber | 2.6 g | 2.4 g |
| Sugars | 1.7 g | 0 g |
| Protein | 2.8 g | 2.4 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Broccoli or Spinach?
Broccoli has 34 calories and Spinach has 24 calories per comparable serving. Broccoli is the more calorie-dense of the two.
Which has more protein, Broccoli or Spinach?
Broccoli provides 2.8g of protein versus 2.4g in Spinach. Broccoli is the higher-protein choice.
Which has less fat, Broccoli or Spinach?
Broccoli contains 0.4g of fat compared with 0g in Spinach. Spinach is the leaner option.
Which has less saturated fat, Broccoli or Spinach?
Broccoli has 0.1g of saturated fat and Spinach has 0g. Spinach is lower in saturated fat.
Which has more sodium, Broccoli or Spinach?
Broccoli contains 33mg of sodium versus 76mg in Spinach. Spinach is substantially higher in sodium.
Which has more fiber, Broccoli or Spinach?
Broccoli has 2.6g of fiber and Spinach has 2.4g. Broccoli provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Broccoli → Calories in Spinach →