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Plate
Broccoli, cooked
Broccoli, cooked3
VS
Spinach, raw Leader
Spinach, raw7

Spinach, raw leads 7–3 · 10 categories decided

Broccoli, cooked: 100 g · Spinach, raw: 100 g.

The verdict

Spinach, raw comes out ahead, winning 7 of 10 nutrient match-ups.

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

Pick Spinach, raw for more protein, 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
    35 kcal
    23 kcal
  • Proteinmore is better
    2.38 g
    2.86 gWIN
  • Carbohydrate
    7.18 g
    3.63 g
  • Fibermore is better
    WIN3.3 g
    2.2 g
  • Total sugarsless is better
    1.39 g
    0.42 gWIN
  • Total fat
    0.41 g
    0.39 g
  • Saturated fatless is better
    0.08 g
    0.06 gWIN
  • Sodiumless is better
    WIN41 mg
    79 mg
  • Potassiummore is better
    293 mg
    558 mgWIN
  • Calciummore is better
    40 mg
    99 mgWIN
  • Ironmore is better
    0.67 mg
    2.71 mgWIN
  • Magnesiummore is better
    21 mg
    79 mgWIN
  • Vitamin Cmore is better
    WIN64.9 mg
    28.1 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.