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  6. Spinach, canned, regular pack, solids and liquids vs. Broccoli

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

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How are spinach, canned, regular pack, solids and liquids and broccoli different?

  • Spinach, canned, regular pack, solids, and liquids is higher in vitamin K, vitamin A, manganese, iron, magnesium, and copper; however, broccoli is richer in vitamin C, vitamin B5, and vitamin B6.
  • Daily need coverage for vitamin K for spinach, canned, regular pack, solids, and liquids is 233% higher.
  • Spinach, canned, regular pack, solids,, and liquids contains 13 times more vitamin A than broccoli. While spinach, canned, regular pack, solids,, and liquids contains 8084IU of vitamin A, broccoli contains only 623IU.
  • Broccoli has less sodium.

Spinach, canned, regular pack, solids, and liquids and Broccoli, raw are the varieties used in this article.

Infographic

Spinach, canned, regular pack, solids and liquids 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 40% 25% 20% 59% 39% 11% 14% 42% 64% 6.5%
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 +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 -89.7%
Contains more SeleniumSelenium +108.3%
~equal in Zinc ~0.41mg

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 45% 135% 32% 0% 4.5% 24% 5.1% 2.3% 18% 0% 952% 44% 8.3%
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 +1203.2%
Contains more Vitamin EVitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~63µg

All nutrients comparison - raw data values

Nutrient Spinach, canned, regular pack, solids and liquids Broccoli DV% diff.
Vitamin K 380.8µg 101.6µg 233%
Vitamin C 13.5mg 89.2mg 84%
Vitamin A 404µg 31µg 41%
Manganese 0.493mg 0.21mg 12%
Sodium 319mg 33mg 12%
Iron 1.58mg 0.73mg 11%
Vitamin B5 0.038mg 0.573mg 11%
Magnesium 56mg 21mg 8%
Copper 0.116mg 0.049mg 7%
Vitamin B6 0.08mg 0.175mg 7%
Phosphorus 32mg 66mg 5%
Vitamin E 1.6mg 0.78mg 5%
Calcium 83mg 47mg 4%
Fiber 1.6g 2.6g 4%
Vitamin B1 0.018mg 0.071mg 4%
Potassium 230mg 316mg 3%
Vitamin B3 0.271mg 0.639mg 2%
Selenium 1.2µg 2.5µg 2%
Folate 58µg 63µg 1%
Choline 15.2mg 18.7mg 1%
Polyunsaturated fat 0.155g 0.038g 1%
Calories 19kcal 34kcal 1%
Vitamin B2 0.106mg 0.117mg 1%
Carbs 2.92g 6.64g 1%
Protein 2.11g 2.82g 1%
Fructose 0.68g 1%
Fats 0.37g 0.37g 0%
Net carbs 1.32g 4.04g N/A
Sugar 0.33g 1.7g N/A
Zinc 0.42mg 0.41mg 0%
Saturated fat 0.06g 0.039g 0%
Monounsaturated fat 0.01g 0.011g 0%
Tryptophan 0.028mg 0.033mg 0%
Threonine 0.09mg 0.088mg 0%
Isoleucine 0.108mg 0.079mg 0%
Leucine 0.164mg 0.129mg 0%
Lysine 0.129mg 0.135mg 0%
Methionine 0.039mg 0.038mg 0%
Phenylalanine 0.095mg 0.117mg 0%
Valine 0.119mg 0.125mg 0%
Histidine 0.047mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 2.11 g
Fats: 0.37 g
Carbs: 2.92 g
Water: 93.22 g
Other: 1.38 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 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
27% 4% 69%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.155 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 Poly. FatPolyunsaturated fat +307.9%
Contains less Sat. FatSaturated fat -35%
~equal in Monounsaturated fat ~0.011g

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, solids and liquids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169285/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.