Broccoli vs Spinach vs Sweet potato: 3-Way Nutrition Comparison

Three-way nutrition comparison: Broccoli, Spinach, and Sweet potato. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Broccoli vs Spinach vs Sweet potato: 3-Way Nutrition Comparison

Side-by-side comparison of Broccoli (2.8g protein, 34 kcal), Spinach (2.9g protein, 23 kcal), and Sweet potato (1.6g protein, 86 kcal) per 100g. Spinach leads on protein. Explore the radar chart and tables below for the full picture.

Three-Way Nutrition Verdict

Spinach leads for protein density, while Spinach is the lowest-calorie option per 100g. Use the tables below for calories, fat, carbs, diet fit, and goal portions.

Broccoli vs Spinach vs Sweet potato — Macros per 100g

Nutrient	Broccoli	Spinach	Sweet potato	Best
Calories	34 kcal	23 kcal	86 kcal	Spinach
Protein	2.8 g	2.9 g	1.6 g	Spinach
Carbs	6.6 g	3.6 g	20.1 g	Spinach
Fat	0.4 g	0.4 g	0.1 g	Sweet potato
Sodium	0 mg	79 mg	0 mg	Broccoli

Broccoli vs Spinach vs Sweet potato: Who Wins Each Category?

Most protein per 100g: Spinach — 2.9g

Lowest calorie: Spinach — 23 kcal/100g

Leanest (lowest fat): Sweet potato — 0.1g fat/100g

Best protein-per-calorie: Spinach — 12.61g protein per 100 kcal

Three-Way Nutrition Decision Matrix

Spinach leads protein density, Spinach is lowest calorie, and Spinach gives the most protein per 100 kcal. Use the matrix to choose by goal.

Broccoli vs Spinach vs Sweet potato — Nutrition Radar

Radar chart showing normalized macro profile across all three foods. Each axis normalized to the highest value in the group.

Nutrient Density per Calorie: Broccoli vs Spinach vs Sweet potato

Metric	Broccoli	Spinach	Sweet potato
Protein per 100 kcal	8.24g	12.61g	1.86g
Carbs per 100 kcal	19.41g	15.65g	23.37g
Fat per 100 kcal	1.18g	1.74g	0.12g

How Much to Eat to Hit Your Goal

Goal	Broccoli	Spinach	Sweet potato
30g protein	1071g	1034g	1875g
50g protein	1786g	1724g	3125g
500 kcal	1471g	2174g	581g

Diet Compatibility: Broccoli vs Spinach vs Sweet potato

Diet	Broccoli	Spinach	Sweet potato
Keto-compatible	✗	✓	✗
Vegan	✗	✗	✗
High-protein (≥20g/100g)	✗	✗	✗
Gluten-free	✗	✗	✗
Dairy-free	✗	✗	✗

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 Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	79 mg sodium
askClinician	kidney caution	High-potassium foods may need clinician guidance for kidney disease or potassium-restricted diets.	558 mg potassium

Broccoli vs Spinach vs Sweet potato — FAQs

Which has the most protein: Broccoli, Spinach, or Sweet potato? Spinach has the most protein at 2.9g per 100g. (Broccoli: 2.8g, Spinach: 2.9g, Sweet potato: 1.6g)

Which is the lowest calorie option among Broccoli, Spinach, and Sweet potato? Spinach has the fewest calories at 23 kcal per 100g. (Broccoli: 34 kcal, Spinach: 23 kcal, Sweet potato: 86 kcal)

Which of the three is best for keto? For keto: Spinach (3.6g carbs/100g) qualify. The others have higher carb content.

Which is best for muscle building? For muscle building, prioritise protein. Spinach delivers the most protein (2.9g/100g) and is the top choice. Spinach is second-best if calories are a constraint.

How do Broccoli, Spinach, and Sweet potato compare as meal prep staples? Broccoli: usable for meal prep (2.8g protein, 34 kcal/100g). Spinach: usable for meal prep (2.9g protein, 23 kcal/100g). Sweet potato: usable for meal prep (1.6g protein, 86 kcal/100g).

Broccoli, Spinach, and Sweet potato: A Full Nutrition Comparison

This page compares Broccoli, Spinach, and Sweet potato across protein, fat, carbohydrates, and calories per 100g of raw weight.

Broccoli has 2.8g protein and 34 kcal per 100g. Spinach has 2.9g protein and 23 kcal. Sweet potato has 1.6g protein and 86 kcal.

All values are from USDA FoodData Central. For clinical nutrition decisions, consult a registered dietitian.

Spinach Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Three-way comparison method: All three foods are evaluated against the same per-100g baseline. Ranking within each macro is determined by descending order of the macro value. Radar chart axes are normalized to the maximum value across the three foods for visual comparison.

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.

Broccoli vs Spinach vs Sweet potato: 3-Way Nutrition Comparison

Three-way nutrition comparison: Broccoli, Spinach, and Sweet potato. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Select Food Source

Direction

Amount

Target

protein

2.8g

3.53 oz

Portion: 100gFood fit: 58/100

Serving reality: 3.53 oz, 1.21 cups.

Best benefits

Calorie-light volume: Useful when users want more plate volume without many calories.

Full micronutrients and nutritional profile

calories

34kcal

protein

2.8g

carbs

6.6g

fat

0.4g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 28 kcal/cup