Spinach, canned, no salt added, solids and liquids vs. Broccoli — In-Depth Nutrition Comparison
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A recap on differences between Spinach, canned, no salt added, solids and liquids and Broccoli
- Spinach, canned, no salt added, solids and liquids has more Vitamin K, Vitamin A RAE, Manganese, Iron, Magnesium, Copper, and Vitamin E , however, Broccoli is higher in Vitamin C, Vitamin B5, and Vitamin B6.
- Spinach, canned, no salt added, solids and liquids covers your daily Vitamin K needs 233% more than Broccoli.
- Broccoli contains 13 times less Vitamin A RAE than Spinach, canned, no salt added, solids and liquids. Spinach, canned, no salt added, solids and liquids contains 404µg of Vitamin A RAE, while Broccoli contains 31µg.
Food varieties used in this article are Spinach, canned, no salt added, solids and liquids and Broccoli, raw.
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 MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +76.6% |
| Contains more IronIron | +116.4% |
| Contains more CopperCopper | +136.7% |
| Contains more ManganeseManganese | +134.8% |
| Contains more PotassiumPotassium | +37.4% |
| Contains more PhosphorusPhosphorus | +106.3% |
| Contains less SodiumSodium | -56% |
| Contains more SeleniumSelenium | +108.3% |
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 AVitamin A | +1197.6% |
| Contains more Vitamin E Vitamin E | +105.1% |
| Contains more Vitamin KVitamin K | +274.8% |
| Contains more Vitamin CVitamin C | +560.7% |
| Contains more Vitamin B1Vitamin B1 | +294.4% |
| Contains more Vitamin B2Vitamin B2 | +10.4% |
| Contains more Vitamin B3Vitamin B3 | +135.8% |
| Contains more Vitamin B5Vitamin B5 | +1407.9% |
| Contains more Vitamin B6Vitamin B6 | +118.8% |
| Contains more CholineCholine | +23% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.11 g
Fats:
0.37 g
Carbs:
2.92 g
Water:
93.22 g
Other:
1.38 g
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
| Contains more OtherOther | +58.6% |
| Contains more ProteinProtein | +33.6% |
| Contains more CarbsCarbs | +127.4% |
~equal in
Fats
~0.37g
~equal in
Water
~89.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.06 g
Monounsaturated Fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.155 g
Saturated Fat:
Sat. Fat
0.039 g
Monounsaturated Fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Poly. FatPolyunsaturated fat | +307.9% |
| Contains less Sat. FatSaturated Fat | -35% |
~equal in
Monounsaturated Fat
~0.011g
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 19kcal | 34kcal |
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| Protein | 2.11g | 2.82g |
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| Fats | 0.37g | 0.37g | |
| Vitamin C | 13.5mg | 89.2mg |
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| Net carbs | 0.72g | 4.04g |
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| Carbs | 2.92g | 6.64g |
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| Magnesium | 56mg | 21mg |
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| Calcium | 83mg | 47mg |
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| Potassium | 230mg | 316mg |
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| Iron | 1.58mg | 0.73mg |
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| Sugar | 0.33g | 1.7g |
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| Fiber | 2.2g | 2.6g |
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| Copper | 0.116mg | 0.049mg |
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| Zinc | 0.42mg | 0.41mg |
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| Phosphorus | 32mg | 66mg |
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| Sodium | 75mg | 33mg |
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| Vitamin A | 8084IU | 623IU |
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| Vitamin A RAE | 404µg | 31µg |
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| Vitamin E | 1.6mg | 0.78mg |
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| Manganese | 0.493mg | 0.21mg |
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| Selenium | 1.2µg | 2.5µg |
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| Vitamin B1 | 0.018mg | 0.071mg |
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| Vitamin B2 | 0.106mg | 0.117mg |
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| Vitamin B3 | 0.271mg | 0.639mg |
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| Vitamin B5 | 0.038mg | 0.573mg |
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| Vitamin B6 | 0.08mg | 0.175mg |
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| Vitamin K | 380.8µg | 101.6µg |
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| Folate | 58µg | 63µg |
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| Choline | 15.2mg | 18.7mg |
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| Saturated Fat | 0.06g | 0.039g |
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| Monounsaturated Fat | 0.01g | 0.011g |
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| Polyunsaturated fat | 0.155g | 0.038g |
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| Tryptophan | 0.028mg | 0.033mg |
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| Threonine | 0.09mg | 0.088mg |
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| Isoleucine | 0.108mg | 0.079mg |
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| Leucine | 0.164mg | 0.129mg |
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| Lysine | 0.129mg | 0.135mg |
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| Methionine | 0.039mg | 0.038mg |
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| Phenylalanine | 0.095mg | 0.117mg |
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| Valine | 0.119mg | 0.125mg |
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| Histidine | 0.047mg | 0.059mg |
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| Fructose | 0.68g |
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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 | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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
125%
61%
Minerals Daily Need Coverage Score
29%
19%
Comparison summary
Which food is lower in Sugar?
Spinach, canned, no salt added, solids and liquids is lower in Sugar (difference - 1.37g)
Which food is lower in glycemic index?
Spinach, canned, no salt added, solids and liquids is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach, canned, no salt added, solids and liquids is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach, canned, no salt added, solids and liquids is relatively richer in minerals
Which food contains less Sodium?
Broccoli contains less Sodium (difference - 42mg)
Which food is lower in Saturated Fat?
Broccoli is lower in Saturated Fat (difference - 0.021g)
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)