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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.01 g
Fats:
0.87 g
Carbs:
4.8 g
Water:
88.94 g
Other:
1.38 g
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
Saturated fat:
Sat. Fat
0.157 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.371 g
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
Starch:
0 g
Sucrose:
0.21 g
Glucose:
0.2 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
141%
59%
Minerals Daily Need Coverage Score
43%
19%
Comparison summary
Which food is lower in Sugar?
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 is lower in glycemic index (difference - 32)
Which food is cheaper?
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 is relatively richer in minerals
Which food contains less Sodium?
Broccoli contains less Sodium (difference - 64mg)
Which food is lower in Saturated fat?
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.