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% |
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
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 price |
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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 Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
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% |
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 | Equal | |
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
59%
137%
Minerals Daily Need Coverage Score
19%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 1.28g)
Which food is cheaper?
Spinach raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Broccoli contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Broccoli is lower in Saturated fat (difference - 0.024g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)