Broccoli vs Spinach – Which is Healthier?

Our Verdict

When comparing broccoli to spinach, we picked the spinach.

Why?

In terms of macros, these are very close; broccoli has very slightly more fiber and carbs, but it’s so close that it’s fairer to call this round a tie, as the small difference of the average figures we’re looking at are so slight as to be within the reasonable margin of variation of specific produce—like literally, when you’re shopping for veg, and you look carefully for the best one, that’s the kind of difference we’re talking about here, that’s greater than, for example, the 0.4mg/100g difference in average fiber levels.

In the category of vitamins, broccoli has more of vitamins B5 and C, while spinach has more of vitamins A, B1, B2, B3, B6, B9, E, K, and choline—a clear win for spinach.

When it comes to minerals, broccoli has more phosphorus and selenium, while spinach has more calcium, copper, iron, magnesium, manganese, potassium, and zinc. Another win for spinach.

With regard to non-vitamin phytochemicals, spinach has a slightly higher polyphenol content (mostly flavonols), and on the flipside, spinach has a much higher oxalate content (that’s not a problem for most people, but bad if you have certain kidney issues). So this category could be swung any which way depending on the state of your kidneys. For simplicity, we’ll record this round as a tie, but its constituent parts are worth bearing in mind.

Adding up the sections makes for an overall win for spinach, unless you have kidney problems that necessitate keeping your oxalate levels down, in which case, go for the broccoli. Either way, both have their merits, so do enjoy either or both; diversity is good!

Want to learn more?

You might like:

Make Your Vegetables Work Better Nutritionally ← this is about which veg you should cook more or less or differently, for optimal nutrients

Enjoy!