Which has more protein, Spinach, raw or Broccoli, raw?

Spinach, raw has more protein at 2.86g per 100g, compared to 2.82g for Broccoli, raw.

Which has more calories, Spinach, raw or Broccoli, raw?

Broccoli, raw has more calories at 34 kcal per 100g, compared to 23 kcal for Spinach, raw.

Is Spinach, raw healthier than Broccoli, raw?

Based on vitamin and mineral density, Spinach, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Spinach vs Broccoli

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Spinach, raw is higher in more vitamins & minerals

Calories (kcal)

Spinach 23

Broccoli 34

Protein (g)

Spinach 2.86

Broccoli 2.82

Carbs (g)

Spinach 3.63

Broccoli 6.64

Fat (g)

Spinach 0.390

Broccoli 0.370

Fiber (g)

Spinach 2.20

Broccoli 2.60

Quick answers

Which has more protein?

Spinach, raw — 2.86g vs 2.82g per 100g.

Which has fewer calories?

Spinach, raw — 23 vs 34 kcal per 100g.

Which is more nutrient-dense?

Spinach, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Spinach	Broccoli	Diff
Energy
Energy	23 kcal	34 kcal	-32%
Macronutrients
Water	91.4 g	89.3 g	+2%
Protein	2.86 g	2.82 g	+1%
Total lipid (fat)	0.390 g	0.370 g	+5%
Carbohydrate, by difference	3.63 g	6.64 g	-45%
Fiber, total dietary	2.20 g	2.60 g	-15%
Fats & Fatty Acids
Fatty acids, total saturated	0.063 g	0.114 g	-45%
Fatty acids, total monounsaturated	0.010 g	0.031 g	-68%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	28.1 mg	89.2 mg	-68%
Thiamin (Vitamin B1)	0.078 mg	0.071 mg	+10%
Riboflavin (Vitamin B2)	0.189 mg	0.117 mg	+62%
Niacin (Vitamin B3)	0.724 mg	0.639 mg	+13%
Pantothenic acid (Vitamin B5)	0.065 mg	0.573 mg	-89%
Vitamin B-6 — Pyridoxine	0.195 mg	0.175 mg	+11%
Biotin (Vitamin B7)	194 ug	63.0 ug	+208%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	19.3 mg	18.7 mg	+3%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	469 ug	31.0 ug	+1413%
Carotene, beta	5626 ug	361 ug	+1458%
Carotene, alpha	0 ug	25.0 ug	-100%
Vitamin E (alpha-tocopherol)	2.03 mg	0.780 mg	+160%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	99.0 mg	47.0 mg	+111%
Iron, Fe	2.71 mg	0.730 mg	+271%
Magnesium, Mg	79.0 mg	21.0 mg	+276%
Phosphorus, P	49.0 mg	66.0 mg	-26%
Potassium, K	558 mg	316 mg	+77%
Sodium, Na	79.0 mg	33.0 mg	+139%
Zinc, Zn	0.530 mg	0.410 mg	+29%
Copper, Cu	0.130 mg	0.049 mg	+165%
Manganese, Mn	0.897 mg	0.210 mg	+327%
Selenium, Se	1.00 ug	2.50 ug	-60%
Other Nutrients
Energy	97.0 kj	141 kj	-31%
Ash	1.72 g	0.870 g	+98%
Total Sugars	0.420 g	1.70 g	-75%
Sucrose	0.070 g	0.100 g	-30%
Glucose	0.110 g	0.490 g	-78%
Fructose	0.150 g	0.680 g	-78%
Lactose	0 g	0.210 g	-100%
Maltose	0 g	0.210 g	-100%
Galactose	0.100 g	0 g
Starch	—	0 g
Folic acid (Vitamin B9 — synthetic)	194 ug	63.0 ug	+208%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	194 ug	63.0 ug	+208%
Betaine	103 mg	0.100 mg	+102500%
Vitamin B-12, added	0 ug	0 ug	=
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	0 ug	1.00 ug	-100%
Vitamin A, IU	9377 IU	623 IU	+1405%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	12198 ug	1403 ug	+769%
Vitamin E, added	0 mg	0 mg	=
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0 mg	0.010 mg	-100%
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.180 mg	0.170 mg	+6%
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0 mg	0 mg	=
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0 mg	0.040 mg	-100%
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	483 ug	102 ug	+375%
Vitamin K (Dihydrophylloquinone — K1 reduced form)	—	0 ug
SFA 4:0 (Butyric acid)	0 g	0 g	=
SFA 6:0 (Caproic acid)	0 g	0 g	=
SFA 8:0 (Caprylic acid)	0 g	0 g	=
SFA 10:0 (Capric acid)	0 g	0 g	=
SFA 12:0 (Lauric acid)	0 g	0 g	=
SFA 14:0 (Myristic acid)	0.010 g	0.002 g	+400%
SFA 15:0 (Pentadecanoic acid)	—	0 g
SFA 16:0 (Palmitic acid)	0.049 g	0.084 g	-42%
SFA 17:0 (Margaric acid)	—	0 g
SFA 18:0 (Stearic acid)	0.004 g	0.018 g	-78%
SFA 20:0 (Arachidic acid)	—	0.006 g
SFA 22:0 (Behenic acid)	—	0.004 g
MUFA 14:1 (Myristoleic acid)	—	0 g
MUFA 15:1 (Pentadecenoic acid)	—	0 g
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.005 g	0 g
MUFA 17:1 (Heptadecenoic acid)	—	0.002 g
MUFA 18:1 (Omega-9, Oleic acid family)	0.005 g	0.029 g	-83%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0 g	0 g	=
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
Fatty acids, total polyunsaturated	0.165 g	0.112 g	+47%
PUFA 18:2 (Omega-6, Linoleic acid)	0.026 g	0.049 g	-47%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.138 g	0.063 g	+119%
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid)	—	0 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	—	0 g
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid)	—	0 g
PUFA 20:4 (Omega-6, Arachidonic acid family)	0 g	0 g	=
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0 g	0 g	=
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	0 g	=
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	0 g	=
Phytosterols	9.00 mg	—
Tryptophan (EAA)	0.039 g	0.033 g	+18%
Threonine (EAA)	0.122 g	0.088 g	+39%
Isoleucine (EAA, BCAA)	0.147 g	0.079 g	+86%
Leucine (EAA, BCAA)	0.223 g	0.129 g	+73%
Lysine (EAA)	0.174 g	0.135 g	+29%
Methionine (EAA)	0.053 g	0.038 g	+39%
Cystine (conditionally essential)	0.035 g	0.028 g	+25%
Phenylalanine (EAA)	0.129 g	0.117 g	+10%
Tyrosine (conditionally essential)	0.108 g	0.050 g	+116%
Valine (EAA, BCAA)	0.161 g	0.125 g	+29%
Arginine (conditionally essential)	0.162 g	0.191 g	-15%
Histidine (EAA)	0.064 g	0.059 g	+8%
Alanine	0.142 g	0.104 g	+37%
Aspartic acid	0.240 g	0.325 g	-26%
Glutamic acid	0.343 g	0.542 g	-37%
Glycine (conditionally essential)	0.134 g	0.089 g	+51%
Proline (conditionally essential)	0.112 g	0.110 g	+2%
Serine	0.104 g	0.121 g	-14%
Alcohol, ethyl	0 g	0 g	=
Caffeine	0 mg	0 mg	=
Theobromine	0 mg	0 mg	=

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Spinach, raw nutrition facts Broccoli, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Carotene, beta +1458% in Spinach, raw Vitamin A, RAE +1413% in Spinach, raw Manganese, Mn +327% in Spinach, raw Magnesium, Mg +276% in Spinach, raw

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