Chinese broccoli vs. Spinach — In-Depth Nutrition Comparison
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What are the differences between chinese broccoli and spinach?
- Chinese broccoli is higher in vitamin C; however, spinach is richer in vitamin K, vitamin A, iron, manganese, magnesium, vitamin B6, copper, folate, and vitamin E.
- Spinach's daily need coverage for vitamin K is 341% more.
- Spinach contains 3 times less vitamin C than chinese broccoli. Chinese broccoli contains 28.2mg of vitamin C, while spinach contains 9.8mg.
We used Broccoli, chinese, cooked and Spinach, cooked, boiled, drained, without salt 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 less SodiumSodium | -90% |
| Contains more MagnesiumMagnesium | +383.3% |
| Contains more CalciumCalcium | +36% |
| Contains more PotassiumPotassium | +78.5% |
| Contains more IronIron | +537.5% |
| Contains more CopperCopper | +185.2% |
| Contains more ZincZinc | +94.9% |
| Contains more PhosphorusPhosphorus | +36.6% |
| Contains more ManganeseManganese | +254.2% |
| Contains more SeleniumSelenium | +15.4% |
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 | +187.8% |
| Contains more CholineCholine | +28.4% |
| Contains more Vitamin AVitamin A | +539% |
| Contains more Vitamin EVitamin E | +333.3% |
| Contains more Vitamin B2Vitamin B2 | +61.6% |
| Contains more Vitamin B3Vitamin B3 | +12.1% |
| Contains more Vitamin B6Vitamin B6 | +245.7% |
| Contains more Vitamin KVitamin K | +482.1% |
| Contains more FolateFolate | +47.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
| Contains more FatsFats | +176.9% |
| Contains more ProteinProtein | +160.5% |
| Contains more OtherOther | +129.1% |
~equal in
Carbs
~3.75g
~equal in
Water
~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 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 | +733.3% |
| Contains more Poly. FatPolyunsaturated fat | +202.8% |
| Contains less Sat. FatSaturated fat | -60.9% |
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 price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 84.8µg | 493.6µg | 341% |
| Vitamin A | 82µg | 524µg | 49% |
| Iron | 0.56mg | 3.57mg | 38% |
| Manganese | 0.264mg | 0.935mg | 29% |
| Vitamin C | 28.2mg | 9.8mg | 20% |
| Magnesium | 18mg | 87mg | 16% |
| Vitamin B6 | 0.07mg | 0.242mg | 13% |
| Copper | 0.061mg | 0.174mg | 13% |
| Folate | 99µg | 146µg | 12% |
| Vitamin E | 0.48mg | 2.08mg | 11% |
| Vitamin B2 | 0.146mg | 0.236mg | 7% |
| Potassium | 261mg | 466mg | 6% |
| Protein | 1.14g | 2.97g | 4% |
| Calcium | 100mg | 136mg | 4% |
| Zinc | 0.39mg | 0.76mg | 3% |
| Sodium | 7mg | 70mg | 3% |
| Phosphorus | 41mg | 56mg | 2% |
| Polyunsaturated fat | 0.33g | 0.109g | 1% |
| Choline | 25.3mg | 19.7mg | 1% |
| Fats | 0.72g | 0.26g | 1% |
| Calories | 22kcal | 23kcal | 0% |
| Carbs | 3.81g | 3.75g | 0% |
| Net carbs | 1.31g | 1.35g | N/A |
| Sugar | 0.84g | 0.43g | N/A |
| Fiber | 2.5g | 2.4g | 0% |
| Selenium | 1.3µg | 1.5µg | 0% |
| Vitamin B1 | 0.095mg | 0.095mg | 0% |
| Vitamin B3 | 0.437mg | 0.49mg | 0% |
| Vitamin B5 | 0.159mg | 0.145mg | 0% |
| Saturated fat | 0.11g | 0.043g | 0% |
| Monounsaturated fat | 0.05g | 0.006g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.182mg | 0% | |
| Methionine | 0.055mg | 0% | |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 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 | Equal | |
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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
40%
135%
Minerals Daily Need Coverage Score
18%
52%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 0.067g)
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?
Chinese broccoli contains less Sodium (difference - 63mg)
Which food is cheaper?
Chinese broccoli is cheaper (difference - $0.2)
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?
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The foods have equal glycemic indexes (32)