Summary
Broccoli is richer in carbohydrates, zinc, calcium, vitamin C, and vitamins B1 and B5.
On the other hand, spinach is higher in iron, manganese, magnesium, potassium, vitamin B6, folate, carotene, and vitamin K. Moreover, spinach is cheaper than broccoli.
Overall, spinach can be considered nutritionally superior to broccoli due to its higher content of micronutrients.
Table of contents
- Introduction
- General Information
- Nutritional Content
- Macronutrients
- Vitamins
- Minerals
- Health Impact
- Cardiovascular Health
- Eye Health
- References
Introduction
We all strive for a healthy lifestyle, but few of us manage to maintain it due to various factors, mostly due to our work routines.
In this article, we will compare broccoli and spinach, focusing on their nutritional differences and health impacts.
General Information
Broccoli is botanically classified as a cruciferous plant. It was cultivated in ancient Rome. Broccoli has a wide range of versatility in culinary usage; it can be eaten raw, fried, and steamed. In raw form, it is often added to smoothies and salads. It is important to note that steaming broccoli is a healthier alternative than frying as the enzymes and vitamins get destroyed in high heat.
On the other hand, spinach is considered one of the healthiest green vegetables. Similar to broccoli, it has wide usage in the culinary world. This leafy green is also consumed in cooked and raw forms.
Spinach is a high-yield plant that is easy to cultivate. That is why it is cheaper than broccoli. It has anti-inflammatory and antioxidative properties due to the contents of flavonoid antioxidants. Always choose darker green leaves because they have been exposed to the sun longer; thus, they are richer in nutrients.
Nutritional Content
Macronutrients
Broccoli and spinach are similar in protein and fat content. However, broccoli is significantly higher in carbohydrates due to both sugars and dietary fiber.
Broccoli is also higher in calories than spinach; the ratio is 34 to 23 kcal per 100g.
Vitamins
Broccoli is an excellent source of vitamin C and is radically higher compared to spinach (almost 3 times more). Broccoli is also richer in vitamin B5.
On the other hand, spinach contains 4 times more vitamin K than broccoli. Moreover, spinach has higher amounts of vitamin A, vitamin E, and vitamins B2, B3, B6, and B9.
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food. Broccoli 3 Spinach 7 ~equal inVitamin D ~0µg ~equal in Vitamin B12 ~0µg ~equal in Choline ~19.7mgVitamin Comparison
Contains moreVitamin CVitamin C +810.2% Contains moreVitamin B3Vitamin B3 +30.4% Contains moreVitamin B5Vitamin B5 +295.2% ContainsmoreVitamin AVitamin A +1582.3% ContainsmoreVitamin EVitamin E +166.7% ContainsmoreVitamin B1Vitamin B1 +33.8% ContainsmoreVitamin B2Vitamin B2 +101.7% ContainsmoreVitamin B6Vitamin B6 +38.3% ContainsmoreVitamin KVitamin K +385.8% ContainsmoreFolateFolate +131.7%
Minerals
In general, spinach contains significantly higher amounts of vitamins and minerals. It’s a great source of iron, containing 3 times more compared to broccoli. Spinach also contains a considerable amount of manganese, magnesium, potassium, potassium, copper, and zinc.
Instead, broccoli is higher in phosphorus and lower in sodium.
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.Mineral Comparison
Contains morePhosphorusPhosphorus +17.9% Contains lessSodiumSodium -52.9% Contains moreSeleniumSelenium +66.7% ContainsmoreMagnesiumMagnesium +314.3% ContainsmoreCalciumCalcium +189.4% ContainsmorePotassiumPotassium +47.5% ContainsmoreIronIron +389% ContainsmoreCopperCopper +255.1% ContainsmoreZincZinc +85.4% ContainsmoreManganeseManganese +345.2%
Health Impact
When it comes to maximal nutritional availability, both broccoli and spinach are preferred to be consumed raw. However, due to their bioavailability, they often cause bloating and gas. (1, 2).
Broccoli and spinach have a wide range of qualities beneficial for maintaining a healthy and active body. These are the following:
- Cancer prevention (3, 4)
- Anti-inflammatory benefits (5, 6)
- Digestive support, as mentioned previously, might also cause gas.
- Cardiovascular support
Cardiovascular Health
Section reviewed by cardiologist Astghik Grigoryan
Numerous studies have demonstrated that broccoli hasACE inhibition activity similar to certain antihypertensive drugs such asLisinopril and Captopril.Additionally, research has indicated thatpregnant women with high blood pressure may benefit from including broccoli in their diet, as it has been shown to help lower blood pressure. Spinach, on the other hand, is a richsource of nitrate which has been associated with reducing arterial blood pressure (7,8,9).
Studies have shown that these two vegetablesmay significantly lower LDL ("bad" cholesterol)levels in the blood, reducing the risk of atherosclerosis (10,11).
It is important to note that physical activity plays a crucial role in maintaining a healthy lifestyle, along with a balanced diet, and can significantly reduce the risk of chronic diseases like cardiovascular disease (12).
Eye Health
Recent research states that the dark green color of spinach is a sign of a high level of chlorophyll and health-promoting carotenoids like lutein, beta-carotene, and zeaxanthin. They have anti-inflammatory and anti-cancerous features and promote eye health, as they help prevent macular degeneration and cataracts. The following are the nutritional benefits associated with the regular consumption of spinach.
- Asthma prevention, due to the high amounts of magnesium in spinach, is associated with the reduction of asthma attacks (13).
- Bone health (14)
- Diabetes management (15)
References
- https://pubmed.ncbi.nlm.nih.gov/30317146/
- https://pubmed.ncbi.nlm.nih.gov/30938723/
- https://pubmed.ncbi.nlm.nih.gov/9584498/
- https://pubmed.ncbi.nlm.nih.gov/9367061/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103733/
- https://pubmed.ncbi.nlm.nih.gov/27353735/
- https://www.sciencedirect.com/science/article/abs/pii/S0308814605006096
- https://pubmed.ncbi.nlm.nih.gov/33409874/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/
- https://onlinelibrary.wiley.com/doi/full/10.1002/mnfr.201400863
- https://pubs.rsc.org/en/content/articlelanding/2019/fo/c8fo01630e/unauth
- https://www.eshonline.org/guidelines/2023-guidelines/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2536613/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3330619/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5018658/
Author name: Tatevik Stepanyan
Education: Food Blogger
Last updated: March 11, 2024
Medically reviewed by Jack Yacoubian
Infographic
Infographic link
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Broccoli
2
Protein:2.82 g
Fats:0.37 g
Carbs:6.64 g
Water:89.3 g
Other:0.87 g
Spinach
3
Protein:2.97 g
Fats:0.26 g
Carbs:3.75 g
Water:91.21 g
Other:1.81 g
| Contains moreFatsFats | +42.3% |
| Contains moreCarbsCarbs | +77.1% |
| ContainsmoreOtherOther | +108% |
~equal inProtein ~2.97g
~equal inWater ~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Broccoli
2
Saturated Fat:Sat. Fat0.039 g
Monounsaturated Fat:Mono. Fat0.011 g
Polyunsaturated fat:Poly. Fat0.038 g
Spinach
1
Saturated Fat:Sat. Fat0.043 g
Monounsaturated Fat:Mono. Fat0.006 g
Polyunsaturated fat:Poly. Fat0.109 g
| Contains lessSat. FatSaturated Fat | -9.3% |
| Contains moreMono. FatMonounsaturated Fat | +83.3% |
| ContainsmorePoly. FatPolyunsaturated fat | +186.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
| | ||
| Lower in Sugar |  | ||
| Lower in price | | ||
| Rich in minerals | | ||
| Rich in vitamins | | ||
| Lower in Sodium | | ||
| Lower in Saturated Fat | | ||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | | | Opinion |
| Calories | 34kcal | 23kcal | |
| Protein | 2.82g | 2.97g | |
| Fats | 0.37g | 0.26g | |
| Vitamin C | 89.2mg | 9.8mg | |
| Net carbs | 4.04g | 1.35g | |
| Carbs | 6.64g | 3.75g | |
| Magnesium | 21mg | 87mg | |
| Calcium | 47mg | 136mg | |
| Potassium | 316mg | 466mg | |
| Iron | 0.73mg | 3.57mg | |
| Sugar | 1.7g | 0.43g | |
| Fiber | 2.6g | 2.4g | |
| Copper | 0.049mg | 0.174mg | |
| Zinc | 0.41mg | 0.76mg | |
| Phosphorus | 66mg | 56mg | |
| Sodium | 33mg | 70mg | |
| Vitamin A | 623IU | 10481IU | |
| Vitamin A | 31µg | 524µg | |
| Vitamin E | 0.78mg | 2.08mg | |
| Manganese | 0.21mg | 0.935mg | |
| Selenium | 2.5µg | 1.5µg | |
| Vitamin B1 | 0.071mg | 0.095mg | |
| Vitamin B2 | 0.117mg | 0.236mg | |
| Vitamin B3 | 0.639mg | 0.49mg | |
| Vitamin B5 | 0.573mg | 0.145mg | |
| Vitamin B6 | 0.175mg | 0.242mg | |
| Vitamin K | 101.6µg | 493.6µg | |
| Folate | 63µg | 146µg | |
| Choline | 18.7mg | 19.7mg | |
| Saturated Fat | 0.039g | 0.043g | |
| Monounsaturated Fat | 0.011g | 0.006g | |
| Polyunsaturated fat | 0.038g | 0.109g | |
| Tryptophan | 0.033mg | 0.04mg | |
| Threonine | 0.088mg | 0.127mg | |
| Isoleucine | 0.079mg | 0.152mg | |
| Leucine | 0.129mg | 0.231mg | |
| Lysine | 0.135mg | 0.182mg | |
| Methionine | 0.038mg | 0.055mg | |
| Phenylalanine | 0.117mg | 0.134mg | |
| Valine | 0.125mg | 0.168mg | |
| Histidine | 0.059mg | 0.066mg | |
| Fructose | 0.68g | |
Which food is preferable for your diet?
is better in case of low diet
| | |
| Low Calories diet | | |
| Low Fats diet | | |
| Low Carbs diet | | |
| Low Glycemic Index diet | Equal | |
People also compare
Broccoli vs Cabbage
Broccoli vs Carrot
Broccoli vs Cauliflower
Tomato vs Vegetable
Spinach vs Tomato
Spinach vs Vegetable
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
61%
170%
Minerals Daily Need Coverage Score
19%
52%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 1.27g)
Which food is cheaper?
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Broccoli contains less Sodium (difference - 37mg)
Which food is lower in Saturated Fat?
Broccoli is lower in Saturated Fat (difference - 0.004g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
