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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 RAE, Manganese, Vitamin E , Iron, Magnesium, Folate, Copper, and Calcium, however, Broccoli has more Vitamin C.
  • Daily need coverage for Vitamin K from Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is 366% higher.
  • Broccoli has 19 times less Vitamin A RAE than Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt. Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has 603µg of Vitamin A RAE, while Broccoli has 31µg.

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% 724% 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% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +1836%
Contains more Vitamin E Vitamin 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Broccoli Opinion
Calories 34kcal 34kcal
Protein 4.01g 2.82g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Fats 0.87g 0.37g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin C 2.2mg 89.2mg Broccoli
Net carbs 1.1g 4.04g Broccoli
Carbs 4.8g 6.64g Broccoli
Magnesium 82mg 21mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Calcium 153mg 47mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Potassium 302mg 316mg Broccoli
Iron 1.96mg 0.73mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Sugar 0.51g 1.7g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Fiber 3.7g 2.6g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Copper 0.161mg 0.049mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Zinc 0.49mg 0.41mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Phosphorus 50mg 66mg Broccoli
Sodium 97mg 33mg Broccoli
Vitamin A 12061IU 623IU Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin A RAE 603µg 31µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin E 3.54mg 0.78mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Manganese 0.717mg 0.21mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Selenium 5.5µg 2.5µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin B1 0.078mg 0.071mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin B2 0.176mg 0.117mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vitamin B3 0.439mg 0.639mg Broccoli
Vitamin B5 0.075mg 0.573mg Broccoli
Vitamin B6 0.136mg 0.175mg Broccoli
Vitamin K 540.7µg 101.6µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Folate 121µg 63µg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Choline 24.8mg 18.7mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Saturated Fat 0.157g 0.039g Broccoli
Monounsaturated Fat 0g 0.011g Broccoli
Polyunsaturated fat 0.371g 0.038g Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Tryptophan 0.101mg 0.033mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Threonine 0.22mg 0.088mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Isoleucine 0.128mg 0.079mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Leucine 0.205mg 0.129mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Lysine 0.256mg 0.135mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Methionine 0.053mg 0.038mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Phenylalanine 0.211mg 0.117mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Valine 0.181mg 0.125mg Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Histidine 0.049mg 0.059mg Broccoli
Fructose 0.09g 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Broccoli
Low Calories diet Equal
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
182%
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
61%
Broccoli
Minerals Daily Need Coverage Score
43%
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is lower in Sugar (difference - 1.19g)
Which food is lower in glycemic index?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 64mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.118g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.