Food and energy labels
Broccoli and Spinach Nutrition Change with the Comparison Basis
Raw broccoli and spinach have different nutrient profiles, and neither leads in every row. USDA’s matched 100-gram entries give broccoli more vitamin C and spinach more folate and iron. A cup of each weighs differently, so equal cups and equal grams answer different questions. Use a separate entry for cooked food.
Compare the same preparation and weight first
The table uses USDA FoodData Central SR Legacy entries for raw broccoli, FDC 170379, and raw spinach, FDC 168462. Every value is per 100 grams of edible raw food. These are reference composition figures, not an analysis of the vegetables in your refrigerator.
| Nutrient | Broccoli | Spinach |
|---|---|---|
| Energy | 34 kcal | 23 kcal |
| Protein | 2.82 g | 2.86 g |
| Total carbohydrate | 6.64 g | 3.63 g |
| Dietary fiber | 2.6 g | 2.2 g |
| Vitamin C | 89.2 mg | 28.1 mg |
| Folate, total | 63 micrograms | 194 micrograms |
| Iron | 0.73 mg | 2.71 mg |
A nutrient table does not produce one overall winner
The ranking changes with the row: broccoli is higher in the listed vitamin C value; spinach is higher in the listed folate and iron values. Protein is similar on this equal-weight basis. A single word such as healthier hides those separate comparisons.
The amount listed for a mineral is also a composition measure, not a direct measurement of what any particular person absorbs from a meal. This guide compares food data. It does not assess deficiency, prescribe treatment or make a clinical claim from the table.
A cup of leaves is not a cup of chopped broccoli
USDA lists one cup of raw spinach as 30 grams and one cup of chopped raw broccoli as 91 grams in these entries. The large difference in weight explains why a cup-for-cup comparison can look very different from the 100-gram table.
Using those reference cup weights, raw spinach provides about 0.86 gram of protein per cup: 2.86 multiplied by 0.30. Chopped raw broccoli provides about 2.57 grams: 2.82 multiplied by 0.91. The equal-weight protein amounts were similar, but the cups contain different amounts of food.
Keep raw and cooked records separate
A cooked portion has gone through a preparation step that can change its water content and weight. The raw 100-gram table therefore should not be pasted onto 100 grams of boiled, drained spinach or roasted broccoli. Choose a database entry matching the food as measured.
If you weigh an ingredient before cooking, record that raw amount and the other ingredients added. If you weigh a cooked portion for a database lookup, use a suitable cooked-food entry. The important point is consistency between the measured food and the reference.
Compare the dish you plan to serve
Plain raw spinach, spinach with dressing, steamed broccoli and broccoli with a cheese sauce are different finished foods. A vegetable-only table cannot give the nutrition of all four. The oil, dressing, sauce and their quantities need their own records.
For everyday meal preparation, texture and use can be just as relevant as a particular nutrient row. You might choose leaves for a salad or chopped broccoli for a dish that calls for florets. Those practical choices do not require treating the two foods as nutritional substitutes in every context.
A useful comparison ends with a specific statement: these raw vegetables differ at this weight in these nutrients. Keeping the food form, edible amount and question visible is more informative than declaring a winner from one number.
Frequently asked questions
Which has more protein, broccoli or spinach?
In the named raw USDA entries, they are similar per 100 grams: 2.82 grams for broccoli and 2.86 grams for spinach. Equal cups weigh differently.
Which has more vitamin C?
The matched raw entries list 89.2 milligrams per 100 grams for broccoli and 28.1 milligrams for spinach.
Can I use raw values for cooked spinach?
Use a reference matching the cooked form and measured portion. Raw and cooked 100-gram amounts are not automatically interchangeable.
Does more iron on paper mean a deficiency treatment?
No. A food-composition comparison does not diagnose a deficiency or establish an individual treatment plan.