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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
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 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach, canned, regular pack, solids and liquids Broccoli
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach, canned, regular pack, solids and liquids Broccoli
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

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
98%
Spinach, canned, regular pack, solids and liquids
59%
Broccoli
Minerals Daily Need Coverage Score
32%
Spinach, canned, regular pack, solids and liquids
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Spinach, canned, regular pack, solids and liquids
Spinach, canned, regular pack, solids and liquids is lower in Sugar (difference - 1.37g)
Which food is lower in glycemic index?
Spinach, canned, regular pack, solids and liquids
Spinach, canned, regular pack, solids and liquids is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach, canned, regular pack, solids and liquids
Spinach, canned, regular pack, solids and liquids is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach, canned, regular pack, solids and liquids
Spinach, canned, regular pack, solids and liquids is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 286mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.021g)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.