Chinese broccoli vs. Spinach raw — In-Depth Nutrition Comparison
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What are the main differences between chinese broccoli and spinach raw?
- Spinach raw has more vitamin K, vitamin A, manganese, iron, folate, magnesium, vitamin E, vitamin B6, potassium, and copper than chinese broccoli.
- Spinach raw's daily need coverage for vitamin K is 332% higher.
We used Broccoli, chinese, cooked and Spinach, raw types in this comparison.
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 | -91.1% |
| Contains more SeleniumSelenium | +30% |
| Contains more MagnesiumMagnesium | +338.9% |
| Contains more PotassiumPotassium | +113.8% |
| Contains more IronIron | +383.9% |
| Contains more CopperCopper | +113.1% |
| Contains more ZincZinc | +35.9% |
| Contains more PhosphorusPhosphorus | +19.5% |
| Contains more ManganeseManganese | +239.8% |
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 B1Vitamin B1 | +21.8% |
| Contains more Vitamin B5Vitamin B5 | +144.6% |
| Contains more CholineCholine | +31.1% |
| Contains more Vitamin AVitamin A | +472% |
| Contains more Vitamin EVitamin E | +322.9% |
| Contains more Vitamin B2Vitamin B2 | +29.5% |
| Contains more Vitamin B3Vitamin B3 | +65.7% |
| Contains more Vitamin B6Vitamin B6 | +178.6% |
| Contains more Vitamin KVitamin K | +469.5% |
| Contains more FolateFolate | +96% |
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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more FatsFats | +84.6% |
| Contains more ProteinProtein | +150.9% |
| Contains more OtherOther | +117.7% |
~equal in
Carbs
~3.63g
~equal in
Water
~91.4g
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
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +400% |
| Contains more Poly. FatPolyunsaturated fat | +100% |
| Contains less Sat. FatSaturated fat | -42.7% |
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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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 84.8µg | 482.9µg | 332% |
| Vitamin A | 82µg | 469µg | 43% |
| Manganese | 0.264mg | 0.897mg | 28% |
| Iron | 0.56mg | 2.71mg | 27% |
| Folate | 99µg | 194µg | 24% |
| Magnesium | 18mg | 79mg | 15% |
| Vitamin B6 | 0.07mg | 0.195mg | 10% |
| Vitamin E | 0.48mg | 2.03mg | 10% |
| Potassium | 261mg | 558mg | 9% |
| Copper | 0.061mg | 0.13mg | 8% |
| Vitamin B2 | 0.146mg | 0.189mg | 3% |
| Protein | 1.14g | 2.86g | 3% |
| Sodium | 7mg | 79mg | 3% |
| Vitamin B3 | 0.437mg | 0.724mg | 2% |
| Vitamin B5 | 0.159mg | 0.065mg | 2% |
| Selenium | 1.3µg | 1µg | 1% |
| Vitamin B1 | 0.095mg | 0.078mg | 1% |
| Phosphorus | 41mg | 49mg | 1% |
| Zinc | 0.39mg | 0.53mg | 1% |
| Choline | 25.3mg | 19.3mg | 1% |
| Polyunsaturated fat | 0.33g | 0.165g | 1% |
| Fats | 0.72g | 0.39g | 1% |
| Fiber | 2.5g | 2.2g | 1% |
| Calories | 22kcal | 23kcal | 0% |
| Vitamin C | 28.2mg | 28.1mg | 0% |
| Carbs | 3.81g | 3.63g | 0% |
| Net carbs | 1.31g | 1.43g | N/A |
| Calcium | 100mg | 99mg | 0% |
| Sugar | 0.84g | 0.42g | N/A |
| Saturated fat | 0.11g | 0.063g | 0% |
| Monounsaturated fat | 0.05g | 0.01g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 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
40%
137%
Minerals Daily Need Coverage Score
18%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.42g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 0.047g)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food contains less Sodium?
Chinese broccoli contains less Sodium (difference - 72mg)
Which food is cheaper?
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.