When it comes to nutrient-dense vegetables, two stand out in kitchens and health guides alike: spinach and broccoli. Both offer impressive benefits, but their nutritional profiles and health effects differ in meaningful ways.
In this feature for M10News Health Desk, we explore the benefits of each, compare them head-to-head, and offer practical advice so you can decide which one (or both) deserves a place on your plate.
What Makes Each Special?
Spinach
Spinach is widely celebrated as a nutritional powerhouse — extremely low in calories yet dense in vitamins, minerals and plant compounds.
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- According to the American Heart Association, one cup of raw spinach provides around 121% of the daily vitamin K requirement for men and 161% for women.
- A serving (100g) of raw spinach contains only 23 kcal, 3.6g of carbohydrates, 3g of protein, and virtually no fat.
- It also offers generous amounts of vitamin A, folate, magnesium, iron, and antioxidants.
Health benefits include:
- Blood pressure regulation (potassium, magnesium, nitrates)
- Eye health (lutein, zeaxanthin)
- Anti-inflammatory and disease-risk reduction (antioxidants and phytochemicals)
- Iron enrichment (more than most leafy greens)
Broccoli
Broccoli, a cruciferous vegetable, is another nutrient-dense option with unique health advantages.
- A raw cup of broccoli (around 91g) supplies about 90% of the daily vitamin C requirement and 77% of vitamin K.
- It provides fibre, folate, potassium and glucosinolates — plant compounds linked to reduced cancer risk in several studies.
- Broccoli retains most of its nutrients even when steamed, roasted or stir-fried.
Health benefits include:
- Immune support (vitamin C)
- Bone health (vitamin K and calcium)
- Potential anticancer and anti-inflammatory effects (sulforaphane and other cruciferous compounds)
Spinach vs Broccoli: A Nutrient Showdown
Nutrient Highlights
- Spinach contains higher levels of vitamin K, vitamin A, iron, folate, manganese, magnesium, and potassium.
- Broccoli has more vitamin C, fibre, and certain B vitamins (notably pantothenic acid).
- Calories per 100g: Spinach ~23 kcal; Broccoli ~34 kcal.
- Iron: Spinach ~2.7 mg vs Broccoli ~0.7 mg.
- Fibre: Broccoli has a slight edge.
Health Focus
- Heart health: Spinach supports blood pressure and circulation with its nitrates and potassium.
- Immunity: Broccoli leads in vitamin C and antioxidant support.
- Iron and folate: Spinach is ideal for vegetarians or those with higher iron needs.
- Bone health: Both excel, though spinach’s vitamin K gives it an edge.
- Chronic disease prevention: Both contribute differently — spinach through carotenoids and nitrates, broccoli through cruciferous compounds.
Which Is Best?
Rather than declaring a single winner, experts say combining both yields the best results.
- Spinach delivers a superior micronutrient punch.
- Broccoli adds texture, fibre and cooking versatility.
- Together, they create a balanced nutrient profile that supports immunity, digestion and energy.
Practical Tips for M10News Readers
- Cooking: Lightly steam spinach and broccoli to preserve nutrients. Avoid overcooking.
- Absorption: Pair spinach with vitamin C-rich foods (like citrus) to enhance iron uptake.
- Balance: Alternate between spinach and broccoli across the week for variety.
- Serving: A “good handful” of greens per meal is an easy rule of thumb.
- Health check: Individuals taking blood-thinning medications or those at risk of kidney stones should consult a doctor before consuming high-vitamin K greens like spinach.
Final Recommendation
For readers in Ireland and the UK, both spinach and broccoli are affordable, accessible and highly nutritious options.
Try these simple combinations:
- Add baby spinach to smoothies or salads.
- Roast broccoli florets with garlic and olive oil.
- Combine both in a stir-fry with lean protein for a powerhouse meal.
Bottom Line
Both spinach and broccoli deserve a regular place on your plate.
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Spinach offers exceptional levels of vitamin K, A, folate, magnesium, iron and carotenoids.
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Broccoli brings vitamin C, fibre, folate, potassium and unique cruciferous compounds.
Instead of asking which is “better”, consider: Which suits my goal today? The smart answer — eat both for comprehensive nutritional coverage.
