Broccoli vs Spinach
Side-by-side calorie and nutrition comparison per 100g — USDA Foundation Foods data
VS
Spinach has 4 fewer kcal (13% less)
Nutrient Comparison
Per 100g · Green = winner for that nutrient
| Nutrient | Broccoli | Spinach | Better |
|---|---|---|---|
| Calories | 31kcal | 27kcal | Spinach ✓ |
| Protein | 2.57g | 2.85g | Spinach ✓ |
| Carbohydrates | 6.27g | 2.41g | Spinach ✓ |
| Total Fat | 0.34g | 0.62g | Broccoli ✓ |
| Saturated Fat | 0.04g | – | Spinach ✓ |
| Fiber | 2.4g | 1.56g | Broccoli ✓ |
| Sodium | 36mg | 111mg | Broccoli ✓ |
| Potassium | 303mg | 582mg | Spinach ✓ |
| Vitamin C | 91.3mg | 26.5mg | Broccoli ✓ |
| Calcium | 46mg | 68.4mg | Spinach ✓ |
| Iron | 0.69mg | 1.26mg | Spinach ✓ |
Verdict
For Weight Loss
Spinach is the better choice with 27 kcal vs 31 kcal per 100g.
For Muscle Building
Spinach provides more protein (2.85g vs 2.57g per 100g).
For Fiber & Gut Health
Broccoli has more fiber (2.4g vs 1.56g per 100g).
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