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

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

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

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

What is the main nutritional difference between Broccoli, raw and Spinach, raw?

Broccoli, raw has 34 kcal, 2.82g protein, 0.37g fat, and 6.64g carbs per 100g. Spinach, raw has 23 kcal, 2.86g protein, 0.39g fat, and 3.63g carbs per 100g.

Which food has fewer carbs: Broccoli, raw or Spinach, raw?

Spinach, raw has fewer carbohydrates with 3.63g per 100g, compared to Broccoli, raw with 6.64g per 100g.

Broccoli, raw vs Spinach, raw

Nutrition comparison per 100g serving

Broccoli, raw

kcal

Spinach, raw

kcal

Macronutrient Comparison

Nutrient	Broccoli, raw	Spinach, raw	Winner
Calories	34 kcal	23 kcal
Total Fat	0.4g	0.4g
Saturated Fat	0.1g	0.1g
Cholesterol	0mg	0mg	=
Sodium	33mg	79mg
Total Carbohydrates	6.6g	3.6g
Dietary Fiber	2.6g	2.2g
Sugars	1.7g	0.4g
Protein	2.8g	2.9g

Vitamin Comparison

Vitamin	Broccoli, raw	Spinach, raw
Vitamin A	31mcg	469mcg
Vitamin C	89.2mg	28.1mg
Vitamin E	0.8mg	2.0mg
Vitamin K	102mcg	483mcg
Thiamin (B1)	0.1mg	0.1mg
Riboflavin (B2)	0.1mg	0.2mg
Niacin (B3)	0.6mg	0.7mg
Vitamin B6	0.2mg	0.2mg
Folate	63mcg	194mcg

Mineral Comparison

Mineral	Broccoli, raw	Spinach, raw
Calcium	47mg	99mg
Iron	0.7mg	2.7mg
Magnesium	21mg	79mg
Phosphorus	66mg	49mg
Potassium	316mg	558mg
Zinc	0.4mg	0.5mg
Selenium	2.5mcg	1mcg

概览

Spinach, raw is lower in calories. Spinach, raw has more protein. Overall, both foods are closely matched.

More comparisons with Broccoli, raw

Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) vs Broccoli, raw Avocados, raw, all commercial varieties vs Broccoli, raw Bananas, raw vs Broccoli, raw Blueberries, raw vs Broccoli, raw

More comparisons with Spinach, raw

Pork, fresh, loin, whole, separable lean only, cooked, roasted vs Spinach, raw Pork, fresh, loin, whole, separable lean only, raw vs Spinach, raw Potatoes, flesh and skin, raw vs Spinach, raw Spinach, raw vs Strawberries, raw

Nutritional Disclaimer

This content is for educational and informational purposes only. Nutritional values may vary based on preparation method, portion size, and product brand. Always consult a qualified healthcare provider or registered dietitian for personalized dietary advice.

Data sources: USDA FoodData Central, Korea MFDS, Japan MEXT.