Which is more healthier, spinach or broccoli? A Nutritional Deep Dive

November 30, 2025 •

4 min read

According to nutritional data, spinach packs a higher density of certain micronutrients like iron and vitamin K, but broccoli contains significantly more vitamin C and fiber. The question of which is more healthier, spinach or broccoli, truly depends on your specific dietary needs and health goals.

Quick Summary

This nutritional deep dive compares spinach and broccoli, examining their different vitamin and mineral profiles, health benefits for weight loss, heart function, and bone density to determine their individual strengths.

Key Points

Nutrient Synergy: To gain the widest range of vitamins and minerals, eating a mix of both spinach and broccoli is the most effective strategy.
Bone Health: Broccoli is the better choice for bone health, as it offers more absorbable calcium. Spinach's high oxalate content inhibits calcium absorption.
Immune Boost: Broccoli provides a significantly higher dose of immune-boosting Vitamin C, with nearly three times the amount of spinach.
Blood and Vision Health: Spinach is the superior source for Vitamin K and Vitamin A, essential for blood clotting and healthy eyesight.
Digestive and Satiety: Both are high in fiber, which aids digestion and promotes feelings of fullness. Broccoli has a slightly higher fiber content, while spinach has fewer calories.
Cooking Matters: Steaming both vegetables helps preserve nutrient content better than frying. Eating some raw also retains maximum nutrients.

A Tale of Two Greens: A Nutritional Overview

When comparing spinach and broccoli, it's not a matter of one being definitively superior, but rather understanding their unique nutritional profiles. Both are lauded as superfoods for good reason, offering a wealth of vitamins, minerals, and antioxidants. However, they shine in different areas. Spinach, a leafy green, is known for its high concentration of iron and Vitamin K, while broccoli, a cruciferous vegetable, is celebrated for its Vitamin C and fiber content. Both are low in calories and fat, making them excellent additions to almost any diet.

Macronutrient and Caloric Comparison

While both vegetables are primarily composed of water, their macronutrient breakdown differs slightly. Per 100 grams, spinach is lower in calories (approx. 23 kcal) than broccoli (approx. 34 kcal). This is largely due to broccoli having a higher carbohydrate content from both fiber and natural sugars. Their protein levels are nearly identical, with spinach having a minimal edge, though neither is considered a primary protein source.

Spinach (per 100g):
- Calories: 23 kcal
- Protein: ~2.9 g
- Carbohydrates: ~3.6 g
- Fiber: ~2.2 g
Broccoli (per 100g):
- Calories: 34 kcal
- Protein: ~2.8 g
- Carbohydrates: ~6.6 g
- Fiber: ~2.6 g

Vitamins and Minerals: The Key Differences

The real distinction between these two powerhouse vegetables lies in their vitamin and mineral composition. A side-by-side comparison reveals that each provides a different set of strengths.

Broccoli's Strengths

Vitamin C: A crucial antioxidant for immune function and skin health, broccoli contains nearly three times more Vitamin C per 100 grams than spinach.
Vitamin B5: Broccoli is richer in this vitamin, which is vital for energy production and metabolism.
Calcium: While spinach contains more calcium, broccoli's calcium is more easily absorbed by the body due to the absence of oxalates, which hinder calcium absorption in spinach.

Spinach's Strengths

Vitamin K: An essential nutrient for blood clotting and bone health, spinach boasts significantly higher levels of Vitamin K, with some sources claiming up to four times more than broccoli.
Vitamin A: Spinach contains a far higher concentration of Vitamin A, which is vital for vision and immune function.
Iron: Famously high in iron, spinach contains approximately three times more iron than broccoli.
Manganese and Magnesium: Spinach is a better source of both manganese and magnesium, important minerals for bone formation and nerve function.

Health Benefits in Focus

Beyond general nutrition, both vegetables offer specific health benefits worth considering.

For Weight Loss

Both vegetables are excellent for weight management due to their low-calorie and high-fiber content, which promotes satiety. However, their specific effects differ slightly:

Spinach: Its lower calorie count can be beneficial for those strictly monitoring their intake, and its phytochemicals may help regulate appetite.
Broccoli: The higher fiber content can be more effective for promoting fullness. It also contains sulforaphane, a compound linked to fat loss.

For Heart Health

Both greens are heart-healthy, but they contribute in different ways:

Spinach: Its high nitrate content can help reduce blood pressure and improve blood vessel function. Its powerful antioxidants also protect against inflammation.
Broccoli: This cruciferous vegetable contains compounds with ACE inhibition activity, which can help lower blood pressure. It also aids in reducing LDL ("bad") cholesterol levels.

For Bone Health

For bone health, the winner is clear due to the issue of calcium absorption:

Broccoli: A very good source of bioavailable calcium and Vitamin K, both crucial for building and maintaining strong bones.
Spinach: Despite having a high calcium content, its oxalate levels bind to the calcium, making it poorly absorbed by the body. Therefore, it is not a reliable source of calcium for bone health.

Comparison Table: Spinach vs. Broccoli


Feature	Spinach	Broccoli
Calories (per 100g)	~23 kcal	~34 kcal
Vitamin C	Lower (~9.8mg)	Higher (~89.2mg)
Vitamin K	Higher (~493.6µg)	Lower (~101.6µg)
Vitamin A	Higher (~524µg)	Lower (~31µg)
Iron	Higher (~3.57mg)	Lower (~0.73mg)
Calcium Absorption	Inhibited by oxalates	Readily absorbed
Fiber	Lower (~2.2g)	Higher (~2.6g)
Antioxidants	Beta-carotene, Lutein	Sulforaphane, Vitamin C

Conclusion

So, which is more healthier, spinach or broccoli? The answer is not straightforward. The healthiest choice is to include both in your diet to benefit from their complementary nutritional strengths. If you are specifically looking for a high dose of Vitamin C or fiber, broccoli is the better choice. If your focus is on increasing iron, Vitamin A, or Vitamin K, spinach is the clear winner. However, for optimal calcium absorption for bone health, broccoli is the superior option due to spinach's high oxalate content. In the end, diversity is key to a well-rounded diet, and these two green giants prove that when it comes to nutrition, it’s best to enjoy the best of both worlds. For more detailed nutritional information, you can consult reliable sources like the USDA's food database.

Disclaimer: Always consult with a healthcare professional or registered dietitian for personalized dietary advice.

Frequently Asked Questions

While both vegetables contain a modest amount of protein, spinach has a slightly higher protein content per 100 grams than broccoli. However, the difference is minimal, and neither is considered a primary source of protein.

Both spinach and broccoli are excellent for weight loss due to their high fiber and low-calorie content, which promotes satiety. Spinach is lower in calories, while broccoli's fiber content and compounds like sulforaphane also effectively support weight management.

Broccoli is a better choice for bone health, as its calcium is more readily absorbed. Although spinach contains calcium, it also has high levels of oxalates, which significantly hinder the body's ability to absorb that calcium.

Both are rich in antioxidants, but they offer different types. Broccoli is a powerful source of Vitamin C and sulforaphane, while spinach provides high levels of carotenoids like beta-carotene and lutein.

Yes, absolutely. Combining spinach and broccoli is an excellent strategy to maximize your nutrient intake, giving you the benefit of each vegetable's unique nutritional profile in a single meal.

Yes, high heat can destroy certain heat-sensitive vitamins like Vitamin C. Steaming or eating them raw is often the best way to preserve their nutritional integrity, compared to methods like frying.

Yes, spinach is a very good source of iron, containing approximately three times more than broccoli. It is an excellent vegetable for boosting iron levels.