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  6. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs. Broccoli

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs. Broccoli — In-Depth Nutrition Comparison

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The main differences between spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt and broccoli

  • Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more vitamin K, vitamin A, manganese, vitamin E, iron, magnesium, folate, copper, and calcium; however, broccoli has more vitamin C.
  • Daily need coverage for vitamin K for spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is 366% higher.
  • Broccoli has 19 times less vitamin A than spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has 12061IU of vitamin A, while broccoli has 623IU.

Food types used in this article are Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt and Broccoli, raw.

Infographic

Spinach, frozen, chopped or leaf, cooked, boiled, drained, without 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 59% 46% 27% 74% 54% 13% 21% 13% 94% 30%
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 +290.5%
Contains more CalciumCalcium +225.5%
Contains more IronIron +168.5%
Contains more CopperCopper +228.6%
Contains more ZincZinc +19.5%
Contains more ManganeseManganese +241.4%
Contains more SeleniumSelenium +120%
Contains more PhosphorusPhosphorus +32%
Contains less SodiumSodium -66%
~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 7.3% 201% 71% 0% 20% 41% 8.2% 4.5% 31% 0% 1352% 91% 14%
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 +1845.2%
Contains more Vitamin EVitamin E +353.8%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin KVitamin K +432.2%
Contains more FolateFolate +92.1%
Contains more CholineCholine +32.6%
Contains more Vitamin CVitamin C +3954.5%
Contains more Vitamin B3Vitamin B3 +45.6%
Contains more Vitamin B5Vitamin B5 +664%
Contains more Vitamin B6Vitamin B6 +28.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Broccoli DV% diff.
Vitamin K 540.7µg 101.6µg 366%
Vitamin C 2.2mg 89.2mg 97%
Vitamin A 603µg 31µg 64%
Manganese 0.717mg 0.21mg 22%
Vitamin E 3.54mg 0.78mg 18%
Magnesium 82mg 21mg 15%
Folate 121µg 63µg 15%
Iron 1.96mg 0.73mg 15%
Copper 0.161mg 0.049mg 12%
Calcium 153mg 47mg 11%
Vitamin B5 0.075mg 0.573mg 10%
Vitamin B2 0.176mg 0.117mg 5%
Selenium 5.5µg 2.5µg 5%
Fiber 3.7g 2.6g 4%
Sodium 97mg 33mg 3%
Vitamin B6 0.136mg 0.175mg 3%
Phosphorus 50mg 66mg 2%
Polyunsaturated fat 0.371g 0.038g 2%
Protein 4.01g 2.82g 2%
Choline 24.8mg 18.7mg 1%
Saturated fat 0.157g 0.039g 1%
Fructose 0.09g 0.68g 1%
Vitamin B1 0.078mg 0.071mg 1%
Vitamin B3 0.439mg 0.639mg 1%
Carbs 4.8g 6.64g 1%
Zinc 0.49mg 0.41mg 1%
Fats 0.87g 0.37g 1%
Calories 34kcal 34kcal 0%
Net carbs 1.1g 4.04g N/A
Potassium 302mg 316mg 0%
Sugar 0.51g 1.7g N/A
Monounsaturated fat 0g 0.011g 0%
Tryptophan 0.101mg 0.033mg 0%
Threonine 0.22mg 0.088mg 0%
Isoleucine 0.128mg 0.079mg 0%
Leucine 0.205mg 0.129mg 0%
Lysine 0.256mg 0.135mg 0%
Methionine 0.053mg 0.038mg 0%
Phenylalanine 0.211mg 0.117mg 0%
Valine 0.181mg 0.125mg 0%
Histidine 0.049mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 5% 89%
Protein: 4.01 g
Fats: 0.87 g
Carbs: 4.8 g
Water: 88.94 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 ProteinProtein +42.2%
Contains more FatsFats +135.1%
Contains more OtherOther +58.6%
Contains more CarbsCarbs +38.3%
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 70%
Saturated fat: Sat. Fat 0.157 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.371 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 +876.3%
Contains less Sat. FatSaturated fat -75.2%
Contains more Mono. FatMonounsaturated fat +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
42% 40% 18%
Starch: 0 g
Sucrose: 0.21 g
Glucose: 0.2 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more SucroseSucrose +110%
Contains more GlucoseGlucose +145%
Contains more FructoseFructose +655.6%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Galactose ~0g

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, frozen, chopped or leaf, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169288/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.