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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 RAE, 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

Chinese broccoli 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.
Contains less Sodium -90%
Contains more Calcium +36%
Contains more Iron +537.5%
Contains more Magnesium +383.3%
Contains more Phosphorus +36.6%
Contains more Potassium +78.5%
Contains more Zinc +94.9%
Contains more Copper +185.2%
Contains more Manganese +254.2%
Contains more Selenium +15.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains less Sodium -90%
Contains more Calcium +36%
Contains more Iron +537.5%
Contains more Magnesium +383.3%
Contains more Phosphorus +36.6%
Contains more Potassium +78.5%
Contains more Zinc +94.9%
Contains more Copper +185.2%
Contains more Manganese +254.2%
Contains more Selenium +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 C +187.8%
Contains more Vitamin A +539.9%
Contains more Vitamin E +333.3%
Contains more Vitamin B2 +61.6%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +245.7%
Contains more Folate +47.5%
Contains more Vitamin K +482.1%
Equal in Vitamin B1 - 0.095
Equal in Vitamin B5 - 0.145
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +187.8%
Contains more Vitamin A +539.9%
Contains more Vitamin E +333.3%
Contains more Vitamin B2 +61.6%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +245.7%
Contains more Folate +47.5%
Contains more Vitamin K +482.1%
Equal in Vitamin B1 - 0.095
Equal in Vitamin B5 - 0.145

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +176.9%
Contains more Protein +160.5%
Contains more Other +129.1%
Equal in Carbs - 3.75
Equal in Water - 91.21
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 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 Fats +176.9%
Contains more Protein +160.5%
Contains more Other +129.1%
Equal in Carbs - 3.75
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +202.8%
Contains less Saturated Fat -60.9%
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +202.8%
Contains less Saturated 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.
Chinese broccoli Spinach
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Spinach Opinion
Net carbs 1.31g 1.35g Spinach
Protein 1.14g 2.97g Spinach
Fats 0.72g 0.26g Chinese broccoli
Carbs 3.81g 3.75g Chinese broccoli
Calories 22kcal 23kcal Spinach
Sugar 0.84g 0.43g Spinach
Fiber 2.5g 2.4g Chinese broccoli
Calcium 100mg 136mg Spinach
Iron 0.56mg 3.57mg Spinach
Magnesium 18mg 87mg Spinach
Phosphorus 41mg 56mg Spinach
Potassium 261mg 466mg Spinach
Sodium 7mg 70mg Chinese broccoli
Zinc 0.39mg 0.76mg Spinach
Copper 0.061mg 0.174mg Spinach
Manganese 0.264mg 0.935mg Spinach
Selenium 1.3µg 1.5µg Spinach
Vitamin A 1638IU 10481IU Spinach
Vitamin A RAE 82µg 524µg Spinach
Vitamin E 0.48mg 2.08mg Spinach
Vitamin C 28.2mg 9.8mg Chinese broccoli
Vitamin B1 0.095mg 0.095mg
Vitamin B2 0.146mg 0.236mg Spinach
Vitamin B3 0.437mg 0.49mg Spinach
Vitamin B5 0.159mg 0.145mg Chinese broccoli
Vitamin B6 0.07mg 0.242mg Spinach
Folate 99µg 146µg Spinach
Vitamin K 84.8µg 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.11g 0.043g Spinach
Monounsaturated Fat 0.05g 0.006g Chinese broccoli
Polyunsaturated fat 0.33g 0.109g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
48%
Chinese broccoli
183%
Spinach
Minerals Daily Need Coverage Score
18%
Chinese broccoli
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.067g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 63mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.