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Plate
Broccoli, raw
Broccoli, raw2
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, raw 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
    8.29 g
    12.91 gWIN
  • Carbohydrate
    19.53 g
    16.3 g
  • Fibermore is better
    7.65 g
    10.43 gWIN
  • Total sugarsless is better
    5 g
    1.87 gWIN
  • Total fat
    1.09 g
    1.13 g
  • Saturated fatless is better
    0.34 g
    0.19 gWIN
  • Sodiumless is better
    WIN97.06 mg
    304.35 mg
  • Potassiummore is better
    929.41 mg
    2026.09 mgWIN
  • Calciummore is better
    138.24 mg
    591.3 mgWIN
  • Ironmore is better
    2.15 mg
    15.52 mgWIN
  • Magnesiummore is better
    61.76 mg
    378.26 mgWIN
  • Vitamin Cmore is better
    WIN262.35 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, raw vs Spinach, cooked · Foodatron