Spinach, raw wins in 18 of 25 nutrient categories. Spinach, raw has 11 fewer calories per 100g, while Spinach, raw provides 0.0g more protein.
Broccoli, raw's biggest advantage is in Vitamin C (61.1 mg more).
Spinach, raw's biggest advantage is in Vitamin A (438.0 mcg more).
34 cal | 2.8g protein
Wins 7/25 categories
23 cal | 2.9g protein
Wins 18/25 categories
| Nutrient | Broccoli, raw | Spinach, raw | Winner | Values | |
|---|---|---|---|---|---|
| Macronutrients | Macronutrients | ||||
| Calories | 34.0 kcal | 23.0 kcal | Spinach, raw | Broccoli, raw: 34.0 kcal Spinach, raw: 23.0 kcal Winner: Spinach, raw |
|
| Protein | 2.8 g | 2.9 g | Spinach, raw | Broccoli, raw: 2.8 g Spinach, raw: 2.9 g Winner: Spinach, raw |
|
| Total Fat | 0.37 g | 0.39 g | Broccoli, raw | Broccoli, raw: 0.37 g Spinach, raw: 0.39 g Winner: Broccoli, raw |
|
| Saturated Fat | 0.11 g | 0.06 g | Spinach, raw | Broccoli, raw: 0.11 g Spinach, raw: 0.06 g Winner: Spinach, raw |
|
| Cholesterol | 0.00 mg | 0.00 mg | Tie | Broccoli, raw: 0.00 mg Spinach, raw: 0.00 mg Winner: Tie |
|
| Sodium | 33.0 mg | 79.0 mg | Broccoli, raw | Broccoli, raw: 33.0 mg Spinach, raw: 79.0 mg Winner: Broccoli, raw |
|
| Total Carbohydrate | 6.6 g | 3.6 g | Broccoli, raw | Broccoli, raw: 6.6 g Spinach, raw: 3.6 g Winner: Broccoli, raw |
|
| Dietary Fiber | 2.6 g | 2.2 g | Broccoli, raw | Broccoli, raw: 2.6 g Spinach, raw: 2.2 g Winner: Broccoli, raw |
|
| Added Sugars | 0.00 g | 0.00 g | Tie | Broccoli, raw: 0.00 g Spinach, raw: 0.00 g Winner: Tie |
|
| Vitamins | Vitamins | ||||
| Vitamin A | 31.0 mcg | 469.0 mcg | Spinach, raw | Broccoli, raw: 31.0 mcg Spinach, raw: 469.0 mcg Winner: Spinach, raw |
|
| Vitamin C | 89.2 mg | 28.1 mg | Broccoli, raw | Broccoli, raw: 89.2 mg Spinach, raw: 28.1 mg Winner: Broccoli, raw |
|
| Vitamin D | 0.00 mcg | 0.00 mcg | Tie | Broccoli, raw: 0.00 mcg Spinach, raw: 0.00 mcg Winner: Tie |
|
| Vitamin E | 0.78 mg | 2.0 mg | Spinach, raw | Broccoli, raw: 0.78 mg Spinach, raw: 2.0 mg Winner: Spinach, raw |
|
| Vitamin K | 101.6 mcg | 482.9 mcg | Spinach, raw | Broccoli, raw: 101.6 mcg Spinach, raw: 482.9 mcg Winner: Spinach, raw |
|
| Thiamin | 0.07 mg | 0.08 mg | Spinach, raw | Broccoli, raw: 0.07 mg Spinach, raw: 0.08 mg Winner: Spinach, raw |
|
| Riboflavin | 0.12 mg | 0.19 mg | Spinach, raw | Broccoli, raw: 0.12 mg Spinach, raw: 0.19 mg Winner: Spinach, raw |
|
| Niacin | 0.64 mg | 0.72 mg | Spinach, raw | Broccoli, raw: 0.64 mg Spinach, raw: 0.72 mg Winner: Spinach, raw |
|
| Vitamin B6 | 0.18 mg | 0.20 mg | Spinach, raw | Broccoli, raw: 0.18 mg Spinach, raw: 0.20 mg Winner: Spinach, raw |
|
| Folate | 63.0 mcg | 194.0 mcg | Spinach, raw | Broccoli, raw: 63.0 mcg Spinach, raw: 194.0 mcg Winner: Spinach, raw |
|
| Vitamin B12 | 0.00 mcg | 0.00 mcg | Tie | Broccoli, raw: 0.00 mcg Spinach, raw: 0.00 mcg Winner: Tie |
|
| Minerals | Minerals | ||||
| Calcium | 47.0 mg | 99.0 mg | Spinach, raw | Broccoli, raw: 47.0 mg Spinach, raw: 99.0 mg Winner: Spinach, raw |
|
| Iron | 0.73 mg | 2.7 mg | Spinach, raw | Broccoli, raw: 0.73 mg Spinach, raw: 2.7 mg Winner: Spinach, raw |
|
| Potassium | 316.0 mg | 558.0 mg | Spinach, raw | Broccoli, raw: 316.0 mg Spinach, raw: 558.0 mg Winner: Spinach, raw |
|
| Magnesium | 21.0 mg | 79.0 mg | Spinach, raw | Broccoli, raw: 21.0 mg Spinach, raw: 79.0 mg Winner: Spinach, raw |
|
| Phosphorus | 66.0 mg | 49.0 mg | Broccoli, raw | Broccoli, raw: 66.0 mg Spinach, raw: 49.0 mg Winner: Broccoli, raw |
|
| Zinc | 0.41 mg | 0.53 mg | Spinach, raw | Broccoli, raw: 0.41 mg Spinach, raw: 0.53 mg Winner: Spinach, raw |
|
| Copper | 0.05 mg | 0.13 mg | Spinach, raw | Broccoli, raw: 0.05 mg Spinach, raw: 0.13 mg Winner: Spinach, raw |
|
| Manganese | 0.21 mg | 0.90 mg | Spinach, raw | Broccoli, raw: 0.21 mg Spinach, raw: 0.90 mg Winner: Spinach, raw |
|
| Selenium | 2.5 mcg | 1.0 mcg | Broccoli, raw | Broccoli, raw: 2.5 mcg Spinach, raw: 1.0 mcg Winner: Broccoli, raw |
|
Spinach, raw comes out ahead in 18 of 25 nutrient categories. Spinach, raw has fewer calories (11 difference per 100g) and Spinach, raw has more protein (0.0g more per 100g).
Spinach, raw has more protein with 2.9g per 100g compared to 2.8g.