Broccoli, cooked, boiled vs Spinach, cooked, boiled
Fiber comparison — per 100g and per serving
Both Broccoli, cooked, boiled and Spinach, cooked, boiled are tracked in the USDA FoodData Central database. This comparison shows total fiber, soluble and insoluble fiber breakdown, fiber per serving, and fiber efficiency (grams per 100 calories) — giving a complete picture for anyone choosing between these two foods. Serving size matters as much as fiber density: a food with lower fiber per 100g may still deliver more fiber per serving depending on typical portion sizes.
Broccoli, cooked, boiled
has more fiber per serving
(5.9g vs 4.3g)
Broccoli, cooked, boiled
Vegetables and Vegetable Products
5.9
g per stalk, medium (7-1/2" - 8" long)
% of 30g daily goal
20%
Per 100g
3.3g
Calories
35 kcal
Fiber / 100cal
9.4g
Servings to 30g
5.1
Spinach, cooked, boiled
Vegetables and Vegetable Products
4.3
g per cup
% of 30g daily goal
14%
Per 100g
2.4g
Calories
23 kcal
Fiber / 100cal
10.4g
Servings to 30g
6.9
| Metric | Broccoli, cooked, boiled | Spinach, cooked, boiled |
|---|---|---|
| Fiber per 100g | 3.3g | 2.4g |
| Fiber per serving | 5.9g / stalk, medium (7-1/2" - 8" long) | 4.3g / cup |
| Soluble fiber | — | — |
| Insoluble fiber | — | — |
| Calories (per 100g) | 35 kcal | 23 kcal |
| Fiber per 100 cal | 9.4g | 10.4g |
Add both to your daily tracker
Use the fiber calculator to see how Broccoli, cooked, boiled and Spinach, cooked, boiled fit into your 30g goal.
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