Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
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
Broccoli vs Spinach vs Sweet potato — Macros per 100g
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
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
How Much to Eat to Hit Your Goal
Diet Compatibility: Broccoli vs Spinach vs Sweet potato
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
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.