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  6. Spinach, canned, regular pack, drained solids vs. Broccoli

Spinach, canned, regular pack, drained solids vs. Broccoli — In-Depth Nutrition Comparison

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Differences between spinach, canned, regular pack, drained solids and broccoli

  • Spinach, canned, regular pack, drained solids is higher in vitamin K, vitamin A, iron, manganese, copper, magnesium, and folate; however, broccoli is richer in vitamin C and vitamin B5.
  • Spinach, canned, regular pack, drained solids's daily need coverage for vitamin K is 300% higher.
  • Spinach, canned, regular pack, drained solids has 16 times more vitamin A than broccoli. While spinach, canned, regular pack, drained solids has 9801IU of vitamin A, broccoli has only 623IU.
  • Broccoli has less sodium.

The food types used in this comparison are Spinach, canned, regular pack, drained solids and Broccoli, raw.

Infographic

Spinach, canned, regular pack, drained solids vs Broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 38% 31% 86% 60% 13% 19% 42% 78% 7.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +261.9%
Contains more CalciumCalcium +170.2%
Contains more IronIron +215.1%
Contains more CopperCopper +267.3%
Contains more ZincZinc +12.2%
Contains more ManganeseManganese +184.3%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -89.8%
Contains more SeleniumSelenium +78.6%
~equal in Potassium ~316mg

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 48% 163% 39% 0% 4% 32% 7.3% 2.8% 23% 0% 1154% 74% 10%
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +1480.6%
Contains more Vitamin EVitamin E +148.7%
Contains more Vitamin B2Vitamin B2 +17.9%
Contains more Vitamin KVitamin K +354.3%
Contains more FolateFolate +55.6%
Contains more Vitamin CVitamin C +523.8%
Contains more Vitamin B1Vitamin B1 +343.8%
Contains more Vitamin B3Vitamin B3 +64.7%
Contains more Vitamin B5Vitamin B5 +1119.1%
Contains more Vitamin B6Vitamin B6 +75%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~18.7mg

All nutrients comparison - raw data values

Nutrient Spinach, canned, regular pack, drained solids Broccoli DV% diff.
Vitamin K 461.6µg 101.6µg 300%
Vitamin C 14.3mg 89.2mg 83%
Vitamin A 490µg 31µg 51%
Iron 2.3mg 0.73mg 20%
Manganese 0.597mg 0.21mg 17%
Copper 0.18mg 0.049mg 15%
Magnesium 76mg 21mg 13%
Sodium 322mg 33mg 13%
Vitamin B5 0.047mg 0.573mg 11%
Folate 98µg 63µg 9%
Calcium 127mg 47mg 8%
Vitamin E 1.94mg 0.78mg 8%
Vitamin B6 0.1mg 0.175mg 6%
Vitamin B1 0.016mg 0.071mg 5%
Phosphorus 44mg 66mg 3%
Selenium 1.4µg 2.5µg 2%
Vitamin B3 0.388mg 0.639mg 2%
Vitamin B2 0.138mg 0.117mg 2%
Polyunsaturated fat 0.211g 0.038g 1%
Calories 23kcal 34kcal 1%
Fructose 0.68g 1%
Potassium 346mg 316mg 1%
Fiber 2.4g 2.6g 1%
Carbs 3.4g 6.64g 1%
Protein 2.81g 2.82g 0%
Fats 0.5g 0.37g 0%
Net carbs 1g 4.04g N/A
Sugar 0.4g 1.7g N/A
Zinc 0.46mg 0.41mg 0%
Choline 18.4mg 18.7mg 0%
Saturated fat 0.081g 0.039g 0%
Monounsaturated fat 0.013g 0.011g 0%
Tryptophan 0.038mg 0.033mg 0%
Threonine 0.12mg 0.088mg 0%
Isoleucine 0.144mg 0.079mg 0%
Leucine 0.219mg 0.129mg 0%
Lysine 0.172mg 0.135mg 0%
Methionine 0.052mg 0.038mg 0%
Phenylalanine 0.127mg 0.117mg 0%
Valine 0.158mg 0.125mg 0%
Histidine 0.062mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 2.81 g
Fats: 0.5 g
Carbs: 3.4 g
Water: 91.78 g
Other: 1.51 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more FatsFats +35.1%
Contains more OtherOther +73.6%
Contains more CarbsCarbs +95.3%
~equal in Protein ~2.82g
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.081 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.211 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +18.2%
Contains more Poly. FatPolyunsaturated fat +455.3%
Contains less Sat. FatSaturated fat -51.9%

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. Spinach, canned, regular pack, drained solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169286/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.