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  6. Spinach, cooked, boiled, drained, with salt vs. Broccoli

Spinach, cooked, boiled, drained, with salt vs. Broccoli — In-Depth Nutrition Comparison

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The main differences between spinach, cooked, boiled, drained, with salt and broccoli

  • Spinach, cooked, boiled, drained, with salt has more vitamin K, vitamin A, iron, manganese, folate, magnesium, copper, and vitamin B2; however, broccoli has more vitamin C.
  • Daily need coverage for vitamin K for spinach, cooked, boiled, drained, with salt is 327% higher.
  • Broccoli has 17 times less Vitamin A than spinach, cooked, boiled, drained, with salt. Spinach, cooked, boiled, drained, with salt has 524µg of Vitamin A, while broccoli has 31µg.
  • Broccoli is lower in sodium.

Food types used in this article are Spinach, cooked, boiled, drained, with salt and Broccoli, raw.

Infographic

Spinach, cooked, boiled, drained, with salt 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 62% 41% 41% 134% 58% 21% 24% 40% 122% 8.2%
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 +314.3%
Contains more CalciumCalcium +189.4%
Contains more PotassiumPotassium +47.5%
Contains more IronIron +389%
Contains more CopperCopper +255.1%
Contains more ZincZinc +85.4%
Contains more ManganeseManganese +345.2%
Contains more PhosphorusPhosphorus +17.9%
Contains less SodiumSodium -89.2%
Contains more SeleniumSelenium +66.7%

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 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
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% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +1582.3%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin B2Vitamin B2 +101.7%
Contains more Vitamin B6Vitamin B6 +38.3%
Contains more Vitamin KVitamin K +385.8%
Contains more FolateFolate +131.7%
Contains more Vitamin CVitamin C +810.2%
Contains more Vitamin B3Vitamin B3 +30.4%
Contains more Vitamin B5Vitamin B5 +295.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~18.7mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +108%
Contains more FatsFats +42.3%
Contains more CarbsCarbs +77.1%
~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 0.043 g
Monounsaturated Fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 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 +186.8%
Contains more Mono. FatMonounsaturated Fat +83.3%
~equal in Saturated Fat ~0.039g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach, cooked, boiled, drained, with salt Broccoli
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach, cooked, boiled, drained, with salt Broccoli Opinion
Calories 23kcal 34kcal Broccoli
Protein 2.97g 2.82g Spinach, cooked, boiled, drained, with salt
Fats 0.26g 0.37g Broccoli
Vitamin C 9.8mg 89.2mg Broccoli
Net carbs 1.35g 4.04g Broccoli
Carbs 3.75g 6.64g Broccoli
Magnesium 87mg 21mg Spinach, cooked, boiled, drained, with salt
Calcium 136mg 47mg Spinach, cooked, boiled, drained, with salt
Potassium 466mg 316mg Spinach, cooked, boiled, drained, with salt
Iron 3.57mg 0.73mg Spinach, cooked, boiled, drained, with salt
Sugar 0.43g 1.7g Spinach, cooked, boiled, drained, with salt
Fiber 2.4g 2.6g Broccoli
Copper 0.174mg 0.049mg Spinach, cooked, boiled, drained, with salt
Zinc 0.76mg 0.41mg Spinach, cooked, boiled, drained, with salt
Phosphorus 56mg 66mg Broccoli
Sodium 306mg 33mg Broccoli
Vitamin A 10481IU 623IU Spinach, cooked, boiled, drained, with salt
Vitamin A 524µg 31µg Spinach, cooked, boiled, drained, with salt
Vitamin E 2.08mg 0.78mg Spinach, cooked, boiled, drained, with salt
Manganese 0.935mg 0.21mg Spinach, cooked, boiled, drained, with salt
Selenium 1.5µg 2.5µg Broccoli
Vitamin B1 0.095mg 0.071mg Spinach, cooked, boiled, drained, with salt
Vitamin B2 0.236mg 0.117mg Spinach, cooked, boiled, drained, with salt
Vitamin B3 0.49mg 0.639mg Broccoli
Vitamin B5 0.145mg 0.573mg Broccoli
Vitamin B6 0.242mg 0.175mg Spinach, cooked, boiled, drained, with salt
Vitamin K 493.6µg 101.6µg Spinach, cooked, boiled, drained, with salt
Folate 146µg 63µg Spinach, cooked, boiled, drained, with salt
Choline 19.7mg 18.7mg Spinach, cooked, boiled, drained, with salt
Saturated Fat 0.043g 0.039g Broccoli
Monounsaturated Fat 0.006g 0.011g Broccoli
Polyunsaturated fat 0.109g 0.038g Spinach, cooked, boiled, drained, with salt
Tryptophan 0.04mg 0.033mg Spinach, cooked, boiled, drained, with salt
Threonine 0.127mg 0.088mg Spinach, cooked, boiled, drained, with salt
Isoleucine 0.152mg 0.079mg Spinach, cooked, boiled, drained, with salt
Leucine 0.231mg 0.129mg Spinach, cooked, boiled, drained, with salt
Lysine 0.182mg 0.135mg Spinach, cooked, boiled, drained, with salt
Methionine 0.055mg 0.038mg Spinach, cooked, boiled, drained, with salt
Phenylalanine 0.134mg 0.117mg Spinach, cooked, boiled, drained, with salt
Valine 0.168mg 0.125mg Spinach, cooked, boiled, drained, with salt
Histidine 0.066mg 0.059mg Spinach, cooked, boiled, drained, with salt
Fructose 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach, cooked, boiled, drained, with salt Broccoli
Low Calories diet ok
Low Fats diet ok
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
170%
Spinach, cooked, boiled, drained, with salt
61%
Broccoli
Minerals Daily Need Coverage Score
55%
Spinach, cooked, boiled, drained, with salt
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is lower in Sugar (difference - 1.27g)
Which food is lower in glycemic index?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is relatively richer in minerals
Which food is richer in vitamins?
Spinach, cooked, boiled, drained, with salt
Spinach, cooked, boiled, drained, with salt is relatively richer in vitamins
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 273mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.004g)
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, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170531/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.