Broccoli, flower clusters, raw vs. Spinach — In-Depth Nutrition Comparison
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How are broccoli, flower clusters, raw and spinach different?
- Broccoli, flower clusters, raw is richer in vitamin C and vitamin B5, while spinach is higher in vitamin A, iron, manganese, folate, magnesium, copper, vitamin B2, and calcium.
- Spinach covers your daily need for vitamin A, 150% more than broccoli, flower clusters, raw.
- Broccoli, flower clusters, raw contains 10 times more vitamin C than spinach. Broccoli, flower clusters, raw contains 93.2mg of vitamin C, while spinach contains 9.8mg.
Broccoli, flower clusters, raw and Spinach, cooked, boiled, drained, without salt types were used in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PhosphorusPhosphorus | +17.9% |
| Contains less SodiumSodium | -61.4% |
| Contains more SeleniumSelenium | +100% |
| Contains more MagnesiumMagnesium | +248% |
| Contains more CalciumCalcium | +183.3% |
| Contains more PotassiumPotassium | +43.4% |
| Contains more IronIron | +305.7% |
| Contains more CopperCopper | +286.7% |
| Contains more ZincZinc | +90% |
| Contains more ManganeseManganese | +308.3% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +851% |
| Contains more Vitamin B3Vitamin B3 | +30.2% |
| Contains more Vitamin B5Vitamin B5 | +269% |
| Contains more Vitamin B1Vitamin B1 | +46.2% |
| Contains more Vitamin B2Vitamin B2 | +98.3% |
| Contains more Vitamin B6Vitamin B6 | +52.2% |
| Contains more FolateFolate | +105.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.98 g
Fats:
0.35 g
Carbs:
5.06 g
Water:
90.69 g
Other:
0.92 g
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
| Contains more FatsFats | +34.6% |
| Contains more CarbsCarbs | +34.9% |
| Contains more OtherOther | +96.7% |
~equal in
Protein
~2.97g
~equal in
Water
~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.054 g
Monounsaturated fat:
Mono. Fat
0.024 g
Polyunsaturated fat:
Poly. Fat
0.167 g
Saturated fat:
Sat. Fat
0.043 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
| Contains more Mono. FatMonounsaturated fat | +300% |
| Contains more Poly. FatPolyunsaturated fat | +53.2% |
| Contains less Sat. FatSaturated fat | -20.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 493.6µg | 411% | |
| Vitamin C | 93.2mg | 9.8mg | 93% |
| Vitamin A | 524µg | 58% | |
| Iron | 0.88mg | 3.57mg | 34% |
| Manganese | 0.229mg | 0.935mg | 31% |
| Folate | 71µg | 146µg | 19% |
| Magnesium | 25mg | 87mg | 15% |
| Copper | 0.045mg | 0.174mg | 14% |
| Vitamin E | 2.08mg | 14% | |
| Calcium | 48mg | 136mg | 9% |
| Vitamin B2 | 0.119mg | 0.236mg | 9% |
| Vitamin B5 | 0.535mg | 0.145mg | 8% |
| Vitamin B6 | 0.159mg | 0.242mg | 6% |
| Choline | 19.7mg | 4% | |
| Potassium | 325mg | 466mg | 4% |
| Selenium | 3µg | 1.5µg | 3% |
| Vitamin B1 | 0.065mg | 0.095mg | 3% |
| Zinc | 0.4mg | 0.76mg | 3% |
| Sodium | 27mg | 70mg | 2% |
| Phosphorus | 66mg | 56mg | 1% |
| Vitamin B3 | 0.638mg | 0.49mg | 1% |
| Calories | 28kcal | 23kcal | 0% |
| Protein | 2.98g | 2.97g | 0% |
| Fats | 0.35g | 0.26g | 0% |
| Carbs | 5.06g | 3.75g | 0% |
| Net carbs | 2.76g | 1.35g | N/A |
| Sugar | 1.48g | 0.43g | N/A |
| Fiber | 2.3g | 2.4g | 0% |
| Saturated fat | 0.054g | 0.043g | 0% |
| Monounsaturated fat | 0.024g | 0.006g | 0% |
| Polyunsaturated fat | 0.167g | 0.109g | 0% |
| Tryptophan | 0.029mg | 0.04mg | 0% |
| Threonine | 0.091mg | 0.127mg | 0% |
| Isoleucine | 0.109mg | 0.152mg | 0% |
| Leucine | 0.131mg | 0.231mg | 0% |
| Lysine | 0.141mg | 0.182mg | 0% |
| Methionine | 0.034mg | 0.055mg | 0% |
| Phenylalanine | 0.084mg | 0.134mg | 0% |
| Valine | 0.128mg | 0.168mg | 0% |
| Histidine | 0.05mg | 0.066mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
135%
Minerals Daily Need Coverage Score
20%
52%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 1.05g)
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 0.011g)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Broccoli, flower clusters, raw contains less Sodium (difference - 43mg)
Which food is lower in glycemic index?
Broccoli, flower clusters, raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Broccoli, flower clusters, raw is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)