Broccoli vs Spinach: Nutrition Comparison
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 |
1 Cup (100.0g)
|
3 cup (100g)*
|
|---|---|---|
| Calories | 50 kcal | 24 kcal |
| Total Fat | 0 g | 0 g |
| Saturated Fat | 0 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 5 mg | 76 mg |
| Total Carbs | 10 g | 3.5 g |
| Dietary Fiber | 4 g | 2.4 g |
| Sugars | 2 g | 0 g |
| Protein | 4 g | 2.4 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.