Quick Summary
When to Choose Broccoli
Choose broccoli for vitamin C, fiber, cruciferous benefits. Best for immune and gut health.
When to Choose Spinach
Choose spinach for iron, easier raw consumption, versatile. Best for salads and smoothies.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Broccoli | Spinach | Winner |
|---|---|---|---|
| Calories | 34 | 23 | 🏆 Spinach |
| Protein | 2.8g | 2.9g | 🏆 Spinach |
| Carbohydrates | 6.6g | 3.6g | |
| Fiber | 2.6g | 2.2g | 🏆 Broccoli |
| Total Fat | 0.4g | 0g |
Key Vitamins & Minerals
Folate (Vitamin B9)
🏆 Spinach has 3.1x more
Potassium
🏆 Spinach has 90% more
Vitamin C
🏆 Broccoli has 2.3x more
Vitamin K
🏆 Spinach has 4.8x more
Health Benefits Comparison
Broccoli Benefits
- Supports immune function
- May reduce cancer risk
- Promotes heart health
- Aids digestion
- Supports bone health
Spinach Benefits
- Extremely high in vitamin K for bone health
- Rich in iron for oxygen transport
- Abundant antioxidants for cellular protection
- High nitrate content supports cardiovascular health
Practical Considerations
💰 Cost
Broccoli: Moderate
Spinach: Moderate
🕒 Preparation
Broccoli: Easy
Spinach: Easy
📦 Storage
Broccoli: Refrigerate
Spinach: Refrigerate
🍽️ Versatility
Broccoli: Very versatile
Spinach: Very versatile
The Bottom Line
Both Broccoli and Spinach are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Broccoli if: Choose broccoli for vitamin C, fiber, cruciferous benefits. Best for immune and gut health.
Choose Spinach if: Choose spinach for iron, easier raw consumption, versatile. Best for salads and smoothies.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Broccoli and Spinach in Nutrivio
Compare how Broccoli and Spinach fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
