Per 100 g, Spinach and Broccoli compared on the 34 of 34 nutrients where both records have a usable value. Spinach is higher in 26, Broccoli is higher in 5 and 3 are equal. Content in the food is compared, not absorption.
Vitamins
Vitamins per 100 g
Nutrient
Spinach
Broccoli
Higher
Vitamin A (RAE / retinol equivalent)
469 µg
8 µg
Spinach
Vitamin C
28.1 mg
91.3 mg
Broccoli
Vitamin D
0 µg
0 µg
Equal
Vitamin E
2.03 mg
0.15 mg
Spinach
Vitamin K (phylloquinone)
483 µg
102 µg
Spinach
Thiamin (B1)
0.078 mg
0.077 mg
Spinach
Riboflavin (B2)
0.189 mg
0.114 mg
Spinach
Niacin (B3)
0.724 mg
0.639 mg
Spinach
Pantothenic acid (B5)
0.065 mg
0.61 mg
Broccoli
Vitamin B6
0.195 mg
0.191 mg
Spinach
Biotin (B7)
0.1 µg
0.5 µg
Broccoli
Folate (total)
194 µg
65 µg
Spinach
Vitamin B12
0 µg
0 µg
Equal
Choline
19.3 mg
18.7 mg
Spinach
Minerals
Minerals per 100 g
Nutrient
Spinach
Broccoli
Higher
Calcium
99 mg
46 mg
Spinach
Iron
2.71 mg
0.69 mg
Spinach
Magnesium
79 mg
21 mg
Spinach
Phosphorus
49 mg
67 mg
Broccoli
Potassium
558 mg
303 mg
Spinach
Sodium
79 mg
36 mg
Spinach
Zinc
0.53 mg
0.42 mg
Spinach
Copper
0.13 mg
0.059 mg
Spinach
Manganese
0.897 mg
0.197 mg
Spinach
Selenium
1 µg
1.6 µg
Broccoli
Iodine
2 µg
2 µg
Equal
Amino acids
Amino acids per 100 g
Nutrient
Spinach
Broccoli
Higher
Tryptophan
0.039 g
0.033 g
Spinach
Threonine
0.122 g
0.088 g
Spinach
Isoleucine
0.147 g
0.079 g
Spinach
Leucine
0.223 g
0.129 g
Spinach
Lysine
0.174 g
0.135 g
Spinach
Methionine
0.053 g
0.038 g
Spinach
Phenylalanine
0.129 g
0.117 g
Spinach
Valine
0.161 g
0.125 g
Spinach
Histidine
0.064 g
0.059 g
Spinach
Sources and limitations
Spinach: USDA FoodData Central, SR Legacy, record 168462 (2018-04 (CSV)).
Broccoli: USDA FoodData Central, Foundation Foods, record 747447 (2026-10-29 (JSON)).
Values come from different source datasets (different laboratories, years and methods).
Content in the food is compared; absorption and bioavailability are not.
A nutrient shown as “not compared” has no usable value in one of the records (missing, trace or defined differently); it is never counted as zero.
Not medical advice; no recommended intakes are shown.
