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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
Broccoli (2.8g protein, 34 kcal/100g) vs Spinach (2.9g protein, 23 kcal/100g). Spinach wins on protein and Spinach is lower calorie. Full breakdown with serving tables, goal amounts, and substitution guide below.
At a Glance
Broccoli and Spinach have nearly identical protein (2.8g vs 2.9g per 100g) — the difference is in their fat and calorie profiles.
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 — 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 is keto-compatible (3.6g carbs); Broccoli is not (6.6g carbs).
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
Protein quality scores (DIAAS) are not available for these foods in the current dataset. Both Broccoli and Spinach are generally considered good protein sources in their categories.
Broccoli vs Spinach — Frequently Asked Questions
Which has more protein: Broccoli or Spinach? Spinach has more protein with 2.9g per 100g vs Broccoli's 2.8g — 3.6% more per 100g.
Which is lower in calories: Broccoli or Spinach? Spinach is lower in calories at 23 kcal vs 34 kcal per 100g.
Is Broccoli better than Spinach for weight loss? For weight loss, Spinach has a better protein-to-calorie ratio (12.6g protein per 100 kcal vs 8.2g). It also has 23 kcal/100g. That said, overall calorie balance matters most — both can fit a weight-loss diet depending on portion size.
Is Broccoli or Spinach better for muscle building? For muscle building, Spinach is the better choice with 2.9g protein per 100g. Both are valid sources of protein; the best choice depends on your overall diet and calorie needs.
Which is better for keto: Broccoli or Spinach? Spinach is keto-compatible (3.6g carbs/100g). Broccoli has 6.6g carbs/100g — too high for strict keto.
Can I replace Broccoli with Spinach in recipes? Broccoli and Spinach are in the same food category and can be swapped for macro purposes. To match the protein in 100g Broccoli, use 104g Spinach. Flavor and texture will differ.
How much Spinach equals 100g of Broccoli in protein? To match the 2.8g of protein in 100g of Broccoli, you need 97g of Spinach.
Which has more fat: Broccoli or Spinach? Broccoli has 0.4g fat per 100g; Spinach has 0.4g. Spinach has more fat.
What are the main differences between Broccoli and Spinach? Broccoli and Spinach have similar macros per 100g. The small differences are: protein 2.8g vs 2.9g, fat 0.4g vs 0.4g.
Which should I choose: Broccoli or Spinach? Choose Spinach for more protein (2.9g vs 2.8g) with equal or fewer calories. Choose Broccoli for variety or if it fits better in your recipe.
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
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.
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.