Broccoli vs Spinach: Nutrition Comparison

Where is more calories, protein, carbs - what is more healthy?


Broccoli - calories, kcal, weight, nutrition
Broccoli - calories, kcal, weight, nutrition

Spinach vs Broccoli: Nutrition Comparison

per 100gBroccoliSpinach
Calories34 23
Carbohydrates6.64 g3.63 g
Fat0.37 g0.39 g
Dietary fiber2.6 g2.2 g
Protein2.82 g2.86 g
Calcium47 mg99 mg
Iron0.73 mg2.71 mg
Magnessium21 mg79 mg
Potassium316 mg558 mg
Sodium33 mg79 mg
Zink0.41 mg0.53 mg
Vitaminium B1 (Thiamine)0.071 mg0.078 mg
Vitaminium B2 (riboflavin)0.117 mg0.189 mg
Vitaminium B3 (Niacin)0.639 mg0.724 mg
Vitaminium B50.573 mg0.065 mg
Vitaminium B60.175 mg0.195 mg
Vitaminium B9 (Folic acid)63 mg194 mg
Vitaminium C89.2 mg28.1 mg
Vitaminium E0.17 mg2.03 mg
Vitaminium K101.6 mg482.9 mg
Beta karoten361 mg5626 mg

More Calories in Broccoli

At first glance, you can see that in broccoli is more calories than in spinach.

Broccoli has 34 kcal per 100g and spinach 23 kcal per 100g so it is pretty easy to calculate that the difference is about 48%.

In broccoli and in spinach most calories came from carbs.

See tables below to compare broccoli with spinach in details.

Broccoli And Spinach Nutrition Difference

  • Calories:
    broccoli - 48% more than spinach
  • Carbohydrates:
    broccoli - 83% more than spinach
  • Fat:
    spinach - 5% more than broccoli
  • Dietary fiber:
    broccoli - 18% more than spinach
  • Protein:
    spinach - 1% more than broccoli

Less protein in broccoli

It is aslo easy to see see that in broccoli is less protein than in spinach.

There is 2.86g per 100g of spinach and 2.82g per 100g of broccoli so using simple math we can see that difference is about 1%.

More carbohydrates in broccoli

In broccoli is more carbohydrates than in spinach.

There is 3.63g/100g of carbohydrates in spinach and 6.64g/100g in broccoli so let me do the math for you again - difference is about 83%.

Less fat in broccoli

In broccoli is less fats than in spinach.

The tables above show us that there is 0.39g/100g of fats in spinach and 0.37g/100g in broccoli. In this case difference is about 5%.

Broccoli

34kcal
  • Calories34
  • Carbohydrates6.64 g
  • Fat0.37 g
  • Dietary fiber2.6 g
  • Protein2.82 g
Broccoli calories per:
100g
| ounce | single piece | cup | flowerets | cup | half cup | 1 floweret

Calories source

  • 65% CARBS.
  • 27% PROTEIN
  • 8% FAT

Spinach

23kcal
  • Calories23
  • Carbohydrates3.63 g
  • Fat0.39 g
  • Dietary fiber2.2 g
  • Protein2.86 g
Spinach calories per:
100g
| ounce | handfull | tablespoon | cup | half cup

Calories source

  • 49% CARBS
  • 39% PROTEIN
  • 12% FAT

Vitamins: spinach vs broccoli

  • Vitaminium B1 (Thiamine):
    spinach - 10% more than broccoli
  • Vitaminium B2 (riboflavin):
    spinach - 62% more than broccoli
  • Vitaminium B3 (Niacin):
    spinach - 13% more than broccoli
  • Vitaminium B5:
    broccoli - 782% more than spinach
  • Vitaminium B6:
    spinach - 11% more than broccoli
  • Vitaminium B9 (Folic acid):
    spinach - 208% more than broccoli
  • Vitaminium C:
    broccoli - 217% more than spinach
  • Vitaminium E:
    spinach - 1094% more than broccoli
  • Vitaminium K:
    spinach - 375% more than broccoli
  • Beta karoten:
    spinach - 1458% more than broccoli

Minerals: broccoli vs spinach

  • Calcium:
    spinach - 111% more than broccoli
  • Iron:
    spinach - 271% more than broccoli
  • Magnessium:
    spinach - 276% more than broccoli
  • Potassium:
    spinach - 77% more than broccoli
  • Sodium:
    spinach - 139% more than broccoli
  • Zink:
    spinach - 29% more than broccoli
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

Add comment