Broccoli Versus Spinach: Which Green Veggie Gives You More Nutrients?

Whether you're dipping broccoli in hummus or tossing spinach into a green smoothie, these veggies are widely known for being superfoods. Both of these green vegetables' rise to stardom came from their many health benefits, nutrients, and minerals. If you've ever found yourself wondering which has more nutrients, you have lots of company.

If you're team broccoli, expect to find rich servings of zinc, folate, calcium, selenium, chromium, potassium, pantothenic acid, and vitamins (C, A, and K) in every serving of broccoli, according to the U.S. Department of Agriculture (USDA). In fact, one 100-gram serving of broccoli is 39 calories and contains about 6.27 grams of carbohydrates, 2.57 grams of protein, and 2.4 grams of fiber (per USDA). Not only is it extremely low in calories due to its high water content, but it contains almost no fat and has small amounts of roughly every nutrient the human body needs (via Healthline).

Spinach, on the other hand, is praised for its rich iron content. According to Pinkvilla, it also contains high amounts of minerals and vitamins, such as vitamin K, magnesium, vitamin B6, manganese, choline, potassium, and lutein. One 100-gram serving is 23 calories and consists of 3.63 grams of carbohydrates, 2.86 grams of protein, and 2.2 grams of fiber (per USDA). While spinach wins the round of fewer calories and more protein, broccoli wins in terms of fiber.

What are the health benefits of each veggie?

Whether you're team broccoli or team spinach, both of these green veggies contain anti-inflammatory and antioxidant properties. These help your body fight free radicals and oxidative stress. Free radicals, in particular, are what give rise to cell damage and enhance inflammation within the body, which ultimately increases the odds of developing a disease (per MedicalNewsToday).

For instance, one of the biggest health benefits of broccoli is it may aid in cancer prevention (per Healthline). This is due to the high levels of selenium found in broccoli, per Pinkvilla. It also supports eye health and lowers cholesterol (via Healthline). On the other hand, spinach supports healthy blood pressure levels. Pinkvilla notes that this is mainly due to its ability to control blood sugar levels. Research also suggests spinach helps with anemia (due to its iron-rich content), asthma, arthritis, and headaches, and may help prevent osteoporosis (per Pinkvilla).

Crowning spinach or broccoli as the victor for containing the most nutrients is a tough decision. Ultimately, the choice comes down to preference, your personal health, and your fitness goals — each is considered a healthy choice. If you're want to get the healthiest results, Raw Blend suggests rotating your greens to help you balance the different vitamins and minerals.