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Plate
Broccoli, cooked
Broccoli, cooked2
VS
Spinach, cooked Leader
Spinach, cooked8

Spinach, cooked leads 8–2 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Spinach, cooked comes out ahead, winning 8 of 10 nutrient match-ups.

Pick Broccoli, cooked for less sodium and more vitamin C.

Pick Spinach, cooked for more protein, more fiber, less sugar, less saturated fat, more potassium, more calcium, more iron and more magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    6.8 g
    12.91 gWIN
  • Carbohydrate
    20.51 g
    16.3 g
  • Fibermore is better
    9.43 g
    10.43 gWIN
  • Total sugarsless is better
    3.97 g
    1.87 gWIN
  • Total fat
    1.17 g
    1.13 g
  • Saturated fatless is better
    0.23 g
    0.19 gWIN
  • Sodiumless is better
    WIN117.14 mg
    304.35 mg
  • Potassiummore is better
    837.14 mg
    2026.09 mgWIN
  • Calciummore is better
    114.29 mg
    591.3 mgWIN
  • Ironmore is better
    1.91 mg
    15.52 mgWIN
  • Magnesiummore is better
    60 mg
    378.26 mgWIN
  • Vitamin Cmore is better
    WIN185.43 mg
    42.61 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Broccoli, cooked vs Spinach, cooked · Foodatron