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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

Chinese broccoli vs Spinach raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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%
~equal in Calcium ~99mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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%
~equal in Vitamin C ~28.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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: 2.86 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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
26% 4% 69%
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.
Chinese broccoli Spinach raw
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Spinach raw 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?

ok
ok
is better in case of low diet
Chinese broccoli Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Chinese broccoli
137%
Spinach raw
Minerals Daily Need Coverage Score
18%
Chinese broccoli
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.42g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.047g)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 72mg)
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)
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.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.