Broccoli, flower clusters, raw vs. Spinach raw — In-Depth Nutrition Comparison
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What are the differences between Broccoli, flower clusters, raw and Spinach raw?
- Broccoli, flower clusters, raw is higher in Vitamin C, and Vitamin B5, yet Spinach raw is higher in Folate, Manganese, Iron, Magnesium, Copper, Potassium, Vitamin B2, and Calcium.
- Broccoli, flower clusters, raw's daily need coverage for Vitamin C is 72% more.
- Broccoli, flower clusters, raw has 8 times more Vitamin B5 than Spinach raw. While Broccoli, flower clusters, raw has 0.535mg of Vitamin B5, Spinach raw has only 0.065mg.
We used Broccoli, flower clusters, raw and Spinach, raw types 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 | +34.7% |
| Contains less SodiumSodium | -65.8% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +216% |
| Contains more CalciumCalcium | +106.3% |
| Contains more PotassiumPotassium | +71.7% |
| Contains more IronIron | +208% |
| Contains more CopperCopper | +188.9% |
| Contains more ZincZinc | +32.5% |
| Contains more ManganeseManganese | +291.7% |
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 | +231.7% |
| Contains more Vitamin B5Vitamin B5 | +723.1% |
| Contains more Vitamin AVitamin A | +212.6% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B2Vitamin B2 | +58.8% |
| Contains more Vitamin B3Vitamin B3 | +13.5% |
| Contains more Vitamin B6Vitamin B6 | +22.6% |
| Contains more FolateFolate | +173.2% |
~equal in
Vitamin D
~0µg
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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more CarbsCarbs | +39.4% |
| Contains more FatsFats | +11.4% |
| Contains more OtherOther | +87% |
~equal in
Protein
~2.86g
~equal in
Water
~91.4g
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
0.063 g
Monounsaturated Fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains less Sat. FatSaturated Fat | -14.3% |
| Contains more Mono. FatMonounsaturated Fat | +140% |
~equal in
Polyunsaturated fat
~0.165g
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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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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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 | |
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Opinion |
| Calories | 28kcal | 23kcal |
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| Protein | 2.98g | 2.86g |
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| Fats | 0.35g | 0.39g |
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| Vitamin C | 93.2mg | 28.1mg |
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| Net carbs | 2.76g | 1.43g |
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| Carbs | 5.06g | 3.63g |
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| Magnesium | 25mg | 79mg |
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| Calcium | 48mg | 99mg |
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| Potassium | 325mg | 558mg |
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| Iron | 0.88mg | 2.71mg |
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| Sugar | 1.48g | 0.42g |
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| Fiber | 2.3g | 2.2g |
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| Copper | 0.045mg | 0.13mg |
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| Zinc | 0.4mg | 0.53mg |
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| Phosphorus | 66mg | 49mg |
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| Sodium | 27mg | 79mg |
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| Vitamin A | 3000IU | 9377IU |
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| Vitamin A RAE | 469µg |
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| Vitamin E | 2.03mg |
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| Manganese | 0.229mg | 0.897mg |
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| Selenium | 3µg | 1µg |
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| Vitamin B1 | 0.065mg | 0.078mg |
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| Vitamin B2 | 0.119mg | 0.189mg |
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| Vitamin B3 | 0.638mg | 0.724mg |
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| Vitamin B5 | 0.535mg | 0.065mg |
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| Vitamin B6 | 0.159mg | 0.195mg |
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| Vitamin K | 482.9µg |
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| Folate | 71µg | 194µg |
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| Choline | 19.3mg |
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| Saturated Fat | 0.054g | 0.063g |
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| Monounsaturated Fat | 0.024g | 0.01g |
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| Polyunsaturated fat | 0.167g | 0.165g |
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| Tryptophan | 0.029mg | 0.039mg |
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| Threonine | 0.091mg | 0.122mg |
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| Isoleucine | 0.109mg | 0.147mg |
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| Leucine | 0.131mg | 0.223mg |
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| Lysine | 0.141mg | 0.174mg |
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| Methionine | 0.034mg | 0.053mg |
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| Phenylalanine | 0.084mg | 0.129mg |
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| Valine | 0.128mg | 0.161mg |
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| Histidine | 0.05mg | 0.064mg |
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| Fructose | 0.15g |
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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
51%
168%
Minerals Daily Need Coverage Score
20%
45%
Comparison summary
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 1.06g)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Broccoli, flower clusters, raw contains less Sodium (difference - 52mg)
Which food is lower in Saturated Fat?
Broccoli, flower clusters, raw is lower in Saturated Fat (difference - 0.009g)
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?
?
The foods are relatively equal in Cholesterol (0 mg)