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Key Takeaways
- Broccoli has tons of vitamin C, which supports a healthy immune system.
- Spinach is good for eye health and one of the best sources of vitamin K, a nutrient that supports strong bones.
- Both green vegetables have powerful antioxidants and fiber to fight disease and support healthy aging.
Spinach and broccoli are both nutrient-dense vegetables that deliver lots of nutrients with relatively few calories. Which green is better for your health depends on your goals and needs.
Broccoli Offers More for Your Immune System
You might associate vitamin C with citrus, but broccoli actually contains plenty of vitamin C, an antioxidant that helps your immune system function well. A one-cup serving of broccoli has 69.4 milligrams of vitamin C (compared with 82.7 milligrams in a navel orange).
That means each cup of broccoli gives over 100% of the recommended daily serving of vitamin C.
Spinach, on the other hand, contains just 22.5 milligrams of vitamin C per serving. If you want to boost your immune health, reach for the broccoli for more vitamin C.
Spinach May Be Better for Bone Health
One cup of raw spinach has all the vitamin K you need in a day, with some to spare. Vitamin K is associated with bone health and blood clotting, so it’s important to have on board.
Each cup of spinach has 121% of the recommended daily vitamin K intake for men, and 161% of the recommended intake for women. Compared to broccoli, a cup of spinach delivers five times more vitamin K.
Spinach Wins for Eye Health
A cup of raw spinach also delivers all the vitamin A you need in a day. Each cup contains about 105% of the recommended daily intake for men, and 129% of the recommended daily intake for women.
Vitamin A supports eye health, as well as the immune system, organ function, and reproductive health. Spinach also has lutein, a type of plant pigment that’s good for eye health.
By comparison, broccoli has almost no vitamin A.
Broccoli Is Great for the Gut
Spinach and broccoli are high-fiber foods. Fiber supports a healthy digestive system, and most Americans need more fiber in their diets. Each 100-gram serving of spinach has 1.6 grams of fiber, while 100 grams of broccoli has 2.4 grams of fiber.
Spinach May Be Better During Pregnancy
Spinach is packed full of other nutrients that contribute to your overall health. Spinach has more magnesium, potassium, and iron than broccoli does. It also has more folate, which supports making healthy DNA, and can help prevent some birth defects. Iron and folate are both particularly important during pregnancy.
Both Fight Disease and Support Healthy Aging
Spinach and broccoli are both full of antioxidants—substances that help your cells repair themselves and fight inflammation and aging. Spinach contains antioxidants called phytochemicals. Broccoli contains the antioxidants flavonoids and beta-carotene, plus vitamins C and E.
Broccoli also contains compounds called glucosinolates. When you chew broccoli, that chemical releases a powerful antioxidant called sulforaphane, which research has linked to anti-inflammatory and cancer-fighting effects.
Both Help Maintain a Healthy Weight
Both spinach and broccoli could help you maintain a healthy weight. Spinach contains chemicals called thylakoids, which can help people feel full. Broccoli is bulky and filling, providing a feeling of fullness with relatively few calories.
Nutritional Comparison
Here’s how a 100-gram serving of spinach and broccoli compare:
| Spinach | Broccoli | |
|---|---|---|
| Calories | 27 | 39 |
| Protein | 2.85 grams (g) | 2.57 g |
| Fat | 0.62 g | 0.34 g |
| Carbohydrates | 2.41 g | 6.27 g |
| Fiber | 1.6 g | 2.4 g |
| Vitamin A | 283 µg | 8 µg |
| Vitamin C | 26.5 mg | 91.3 mg |
| Vitamin K | 145 µg | 102 µg |
| Folate | 116 µg | 65 µg |
| Iron | 1.26 mg | 0.69 mg |
Eat Both for the Most Benefits
Spinach and broccoli are each important vegetables for most people to add into their diets. Most adults need 2-4 cups of vegetables per day. For the most balanced nutrition, try to eat both, along with a variety of other nutrient-packed veggies.
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