Broccoli vs Spinach: Nutrition Comparison | Macros, Protein, Calories
Side-by-side nutrition comparison: Broccoli vs Spinach. Protein, carbs, fat, calories, per-calorie efficiency, and substitution guide. USDA data.
Broccoli vs Spinach: Complete Nutrition Comparison
At a Glance
Broccoli vs Spinach — Nutrition per 100g
Broccoli vs Spinach: Key Differences
Spinach wins on protein (2.9g vs 2.8g per 100g — 3.6% more)
Spinach is lower calorie (23 kcal vs 34 kcal per 100g)
Spinach wins on protein efficiency (12.6g protein per 100 kcal)
Broccoli vs Spinach: Decision Matrix
Broccoli vs Spinach — Nutrient Density per Calorie
Broccoli vs Spinach by Serving Size
How Much Broccoli or Spinach to Hit Your Goal
Raw, Cooked, and Logging Comparison
Which Diet Does Each Food Fit?
Spinach Benefit Signals
- Potassium support: Provides 558 mg potassium per 100 g. Basis: potassium >= 300 mg per 100 g.
- Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.
Spinach Daily Nutrient Coverage
Spinach Condition-Aware Nutrition Notes
How to Substitute Broccoli for Spinach (and Vice Versa)
To substitute Spinach for Broccoli (same protein): Use 0.97× the weight. Example: replace 100g Broccoli with 97g Spinach.
To substitute Broccoli for Spinach (same protein): Use 1.03× the weight. Example: replace 100g Spinach with 103g Broccoli.
Both are in the Vegetable category, making them interchangeable in most recipes from a culinary standpoint.
Protein Quality Comparison
Broccoli vs Spinach — Frequently Asked Questions
When to Choose Broccoli vs Spinach
Choose Spinach for: maximum protein per gram, cutting phases, high-protein meal prep.
Choose Broccoli for: carbohydrate energy, variety.
Broccoli vs Spinach: Which Should You Choose?
Broccoli and Spinach are both nutritious foods with different macro profiles. Broccoli provides 2.8g protein, 6.6g carbs, and 0.4g fat per 100g at 34 kcal. Spinach provides 2.9g protein, 3.6g carbs, and 0.4g fat at 23 kcal.
The best choice depends on your specific goals — see the use cases section above. Both can form part of a balanced diet. Data from USDA FoodData Central.
Spinach Page Quality Signals
Data Sources & Methodology
Data source: USDA FoodData Central.
Comparison method: All macro values are calculated from the same USDA per-100g baseline. Percentage differences are computed as ((foodA − foodB) / foodB) × 100. Winners are determined per individual macro — a food can win on protein and lose on fat simultaneously. No weighting or aggregation is applied.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.