Broccoli vs. Spinach raw — In-Depth Nutrition Comparison
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What are the differences between broccoli and spinach raw?
- Broccoli is higher in vitamin C and vitamin B5, yet spinach raw is higher in vitamin K, vitamin A, folate, manganese, iron, magnesium, copper, and vitamin E.
- Spinach raw's daily need coverage for vitamin K is 318% more.
- Broccoli has 9 times more vitamin B5 than spinach raw. While broccoli has 0.573mg of vitamin B5, spinach raw has only 0.065mg.
We used Broccoli, 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 | -58.2% |
| Contains more SeleniumSelenium | +150% |
| Contains more MagnesiumMagnesium | +276.2% |
| Contains more CalciumCalcium | +110.6% |
| Contains more PotassiumPotassium | +76.6% |
| Contains more IronIron | +271.2% |
| Contains more CopperCopper | +165.3% |
| Contains more ZincZinc | +29.3% |
| Contains more ManganeseManganese | +327.1% |
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 | +217.4% |
| Contains more Vitamin B5Vitamin B5 | +781.5% |
| Contains more Vitamin AVitamin A | +1412.9% |
| Contains more Vitamin EVitamin E | +160.3% |
| Contains more Vitamin B2Vitamin B2 | +61.5% |
| Contains more Vitamin B3Vitamin B3 | +13.3% |
| Contains more Vitamin B6Vitamin B6 | +11.4% |
| Contains more Vitamin KVitamin K | +375.3% |
| Contains more FolateFolate | +207.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 101.6µg | 482.9µg | 318% |
| Vitamin C | 89.2mg | 28.1mg | 68% |
| Vitamin A | 31µg | 469µg | 49% |
| Folate | 63µg | 194µg | 33% |
| Manganese | 0.21mg | 0.897mg | 30% |
| Iron | 0.73mg | 2.71mg | 25% |
| Magnesium | 21mg | 79mg | 14% |
| Vitamin B5 | 0.573mg | 0.065mg | 10% |
| Copper | 0.049mg | 0.13mg | 9% |
| Vitamin E | 0.78mg | 2.03mg | 8% |
| Potassium | 316mg | 558mg | 7% |
| Vitamin B2 | 0.117mg | 0.189mg | 6% |
| Calcium | 47mg | 99mg | 5% |
| Selenium | 2.5µg | 1µg | 3% |
| Fiber | 2.6g | 2.2g | 2% |
| Phosphorus | 66mg | 49mg | 2% |
| Sodium | 33mg | 79mg | 2% |
| Vitamin B6 | 0.175mg | 0.195mg | 2% |
| Calories | 34kcal | 23kcal | 1% |
| Polyunsaturated fat | 0.038g | 0.165g | 1% |
| Vitamin B3 | 0.639mg | 0.724mg | 1% |
| Vitamin B1 | 0.071mg | 0.078mg | 1% |
| Fructose | 0.68g | 0.15g | 1% |
| Carbs | 6.64g | 3.63g | 1% |
| Zinc | 0.41mg | 0.53mg | 1% |
| Protein | 2.82g | 2.86g | 0% |
| Fats | 0.37g | 0.39g | 0% |
| Net carbs | 4.04g | 1.43g | N/A |
| Sugar | 1.7g | 0.42g | N/A |
| Choline | 18.7mg | 19.3mg | 0% |
| Saturated fat | 0.039g | 0.063g | 0% |
| Monounsaturated fat | 0.011g | 0.01g | 0% |
| Tryptophan | 0.033mg | 0.039mg | 0% |
| Threonine | 0.088mg | 0.122mg | 0% |
| Isoleucine | 0.079mg | 0.147mg | 0% |
| Leucine | 0.129mg | 0.223mg | 0% |
| Lysine | 0.135mg | 0.174mg | 0% |
| Methionine | 0.038mg | 0.053mg | 0% |
| Phenylalanine | 0.117mg | 0.129mg | 0% |
| Valine | 0.125mg | 0.161mg | 0% |
| Histidine | 0.059mg | 0.064mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more CarbsCarbs | +82.9% |
| Contains more OtherOther | +97.7% |
~equal in
Protein
~2.86g
~equal in
Fats
~0.39g
~equal in
Water
~91.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 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 | -38.1% |
| Contains more Poly. FatPolyunsaturated fat | +334.2% |
~equal in
Monounsaturated fat
~0.01g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.1 g
Glucose:
0.49 g
Fructose:
0.68 g
Lactose:
0.21 g
Maltose:
0.21 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more SucroseSucrose | +42.9% |
| Contains more GlucoseGlucose | +345.5% |
| Contains more FructoseFructose | +353.3% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g