Food amount
For 200 calories, the comparison uses 645.2 g of broccoli and 869.6 g of spinach.
A closer look at a familiar choice
Broccoli vs. Spinach
Per 100 g, raw broccoli has 31 calories and 2.6 g protein; raw spinach has 23 calories and 2.9 g protein. Change the basis to see the tradeoffs.
| Nutrient | Broccoli | Spinach |
|---|---|---|
| Calorieskcal | 31 | 23 |
| Proteing | 2.6 | 2.9 |
| Carbohydrateg | 6.3 | 3.6 |
| Fatg | 0.3 | 0.4 |
| Fiberg | 2.4 | 2.2 |
| Total sugarsg | 1.4 | 0.4 |
| Sodiummg | 36 | 79 |
| Saturated fatg | 0 | 0.1 |
Values change with the amount you choose. A dash means the nutrient was not reported.
The difference at 200 calories.
Protein
Spinach provides more reported protein at equal calories: 16.6 g for broccoli, compared with 24.9 g for spinach.
Fiber
The fiber amounts are 15.5 g for broccoli and 19.1 g for spinach at 200 calories.
Sodium
At equal calories, the reported sodium amounts are 232 mg and 687 mg respectively. Added salt or a different brand can change this comparison.
Other choices to explore.
| Food | Basis | Calories | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| Seaweed, spirulina, rawUSDA SR Legacy | 100 g | 26 | 5.9 g | 0.4 g | 98 mg |
| Cowpeas, leafy tips, cooked, boiled, drained, without saltUSDA SR Legacy | 100 g | 22 | 4.7 g | — | 6 mg |
| Cowpeas, leafy tips, cooked, boiled, drained, with saltUSDA SR Legacy | 100 g | 22 | 4.7 g | — | 242 mg |