Brócoli vs Espinacas: Nutritional Comparison
Data per 100g · Complete macro and micronutrient analysis
| Nutrient | Brócoli | Espinacas | Difference |
|---|---|---|---|
| Calories | 34kcal2% DV | 23kcal1% DV | +11kcal |
| Protein | 2.8g6% DV | 2.9g6% DV | -0.1g |
| Carbohydrates | 7g2% DV | 3.6g1% DV | +3.4g |
| Fat | 0.4g1% DV | 0.4g1% DV | Equal |
| Fiber | 2.6g10% DV | 2.2g9% DV | +0.4g |
| Iron | 0.7mg4% DV | 2.7mg15% DV | -2mg |
| Calcium | 47mg5% DV | 99mg10% DV | -52mg |
| Vitamin C | 89mg99% DV | 28mg31% DV | +61mg |
| Potassium | 316mg9% DV | 558mg16% DV | -242mg |
| Magnesium | 21mg5% DV | 79mg20% DV | -58mg |
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🏆 Verdict: Brócoli or Espinacas?
There is no universally "better" food — it depends on your goal. Here are the conclusions:
- Espinacas has fewer calories (23 vs 34 kcal), better for weight loss diets.
- Espinacas wins in protein (2.9g vs 2.8g), ideal for muscle gain.
- Brócoli provides more fiber (2.6g vs 2.2g), better for digestive satiety.
- Both foods are nutritious and can be part of a balanced diet.
🎯 When to choose each one?
Choose Brócoli if...
- You need more fiber (2.6g vs 2.2g)
- You enjoy its flavor and texture in your recipes
Choose Espinacas if...
- You want more protein (2.9g vs 2.8g)
- You want fewer calories (23 vs 34 kcal)
- You need more iron (2.7mg vs 0.7mg)
- You prefer it for variety or accessibility
❓ Frequently Asked Questions
Does Brócoli or Espinacas have more protein?
Espinacas has more protein: 2.9g vs 2.8g per 100g.
Does Brócoli or Espinacas have more calories?
Brócoli has more calories: 34 kcal vs 23 kcal per 100g.
Which is better for weight loss, brócoli or espinacas?
For weight loss, choose the food with fewer calories and more satiety. Espinacas (23 kcal) has fewer calories. Also, Brócoli provides more fiber (2.6g), which increases satiety.
Can you combine brócoli and espinacas?
Yes, combining both foods is an excellent strategy for greater nutritional variety. Brócoli provides 2.8g of protein and Espinacas provides 2.9g, resulting in a more complete amino acid and micronutrient profile.
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