Spinach vs Broccoli
Side-by-side nutrition comparison per serving. See which fits your goals better.
Spinach and broccoli are arguably the two most nutritionally respected vegetables, and the comparison reveals complementary rather than competing strengths. Spinach delivers 23 calories per 100g with 2.86g protein and 2.2g fiber. Broccoli provides 31 calories with 2.57g protein and 2.4g fiber. Both are extremely low calorie, making them foods you can essentially eat without limit.
Spinach is the iron champion among vegetables, though the non-heme iron it provides is less bioavailable than animal sources. Pairing spinach with vitamin C (a squeeze of lemon) dramatically improves absorption. Spinach also delivers exceptional folate and magnesium. Broccoli counters with superior vitamin C, sulforaphane, and more fiber per calorie.
The oxalate issue with spinach is worth noting: its high oxalic acid content binds some calcium and iron, reducing absorption. This means spinach's calcium numbers on paper overstate what your body actually uses. For calcium specifically, broccoli is the better green vegetable source because its calcium is highly bioavailable with low oxalate interference.
Pro tip
Eat spinach raw in salads to maximize folate (cooking destroys some) but cook it when you want to maximize volume — raw spinach reduces by 90 percent when wilted, meaning a giant bag becomes a small side dish that concentrates nutrients per bite.
Quick Verdict
Best for weight loss
Spinach
Best for muscle gain
Spinach
Best for low-carb
Spinach
Macro Comparison
Spinach: 100g (100g) | Broccoli: 100g (100g)
23
Spinach
31
Broccoli
2.86g
Spinach
2.57g
Broccoli
3.63g
Spinach
6.27g
Broccoli
0.39g
Spinach
0.34g
Broccoli
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
50%
Spinach
33%
Broccoli
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| Nutrient | Spinach | Broccoli |
|---|---|---|
| Calories | 23 | 31 |
| Protein | 2.9g | 2.6g |
| Carbs | 3.6g | 6.3g |
| Fat | 0.4g | 0.3g |
| Fiber | 2.2g | 2.4g |
| Sugar | 0.42g | — |
| Sodium | 79mg | 36mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 0.06g | 0.04g |
| Potassium | 558mg | 303mg |
| Vitamin A | 469mcg | 8mcg |
| Vitamin C | 28.1mg | 91.3mg |
| Calcium | 99mg | 46mg |
| Iron | 2.71mg | 0.69mg |
Which Should You Choose?
For weight loss
Choose Spinach. With 23 calories and 2.86g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Spinach. Spinach delivers 2.86g protein per serving — 0.3g more than Broccoli.
For low-carb diets
Choose Spinach with 3.63g carbs per serving.
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Take the free quizCommon Questions
Is Spinach or Broccoli better for weight loss?
For weight loss, Spinach is the better choice. Spinach has 23 calories and 2.86g protein per serving, while Broccoli has 31 calories and 2.57g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Spinach or Broccoli?
Spinach has more protein per serving. Spinach provides 2.86g and Broccoli provides 2.57g of protein.
Can I eat both spinach and broccoli together?
Yes! Combining spinach and broccoli gives you 54 calories and 5.43g protein. This combination can work well as part of a balanced meal.