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  6. Broccoli, flower clusters, raw vs. Spinach

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

Broccoli, flower clusters, raw vs Spinach infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 14% 29% 33% 15% 11% 28% 3.5% 30% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 311% 0% 0% 0% 16% 27% 12% 32% 37% 0% 0% 53% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli, flower clusters, raw Spinach 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.98 g
Fats: 0.35 g
Carbs: 5.06 g
Water: 90.69 g
Other: 0.92 g
3% 4% 91% 2%
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
22% 10% 68%
Saturated fat: Sat. Fat 0.054 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.167 g
27% 4% 69%
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%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli, flower clusters, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169330/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.