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Plate
Broccoli, raw
Broccoli, raw3
VS
Spinach, cooked Leader
Spinach, cooked7

Spinach, cooked leads 7–3 · 10 categories decided

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

The verdict

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

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

Pick Spinach, cooked 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
    34 kcal
    23 kcal
  • Proteinmore is better
    2.82 g
    2.97 gWIN
  • Carbohydrate
    6.64 g
    3.75 g
  • Fibermore is better
    WIN2.6 g
    2.4 g
  • Total sugarsless is better
    1.7 g
    0.43 gWIN
  • Total fat
    0.37 g
    0.26 g
  • Saturated fatless is better
    0.11 g
    0.04 gWIN
  • Sodiumless is better
    WIN33 mg
    70 mg
  • Potassiummore is better
    316 mg
    466 mgWIN
  • Calciummore is better
    47 mg
    136 mgWIN
  • Ironmore is better
    0.73 mg
    3.57 mgWIN
  • Magnesiummore is better
    21 mg
    87 mgWIN
  • Vitamin Cmore is better
    WIN89.2 mg
    9.8 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, raw vs Spinach, cooked · Foodatron