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  6. Spinach, frozen, chopped or leaf, unprepared vs. Broccoli

Spinach, frozen, chopped or leaf, unprepared vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between spinach, frozen, chopped or leaf, unprepared and broccoli

  • Spinach, frozen, chopped or leaf, unprepared has more vitamin K, vitamin A, manganese, folate, iron, vitamin E, magnesium, and copper, while broccoli has more vitamin C and vitamin B5.
  • Spinach, frozen, chopped or leaf, unprepared covers your daily need for vitamin K, 225% more than broccoli.
  • Spinach, frozen, chopped or leaf, unprepared contains 19 times more vitamin A than broccoli. While spinach, frozen, chopped or leaf, unprepared contains 11726IU of vitamin A, broccoli contains only 623IU.

These are the specific foods used in this comparison Spinach, frozen, chopped or leaf, unprepared and Broccoli, raw.

Infographic

Spinach, frozen, chopped or leaf, unprepared vs Broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 39% 31% 71% 48% 15% 21% 9.7% 92% 33%
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 +257.1%
Contains more CalciumCalcium +174.5%
Contains more IronIron +158.9%
Contains more CopperCopper +193.9%
Contains more ZincZinc +36.6%
Contains more ManganeseManganese +235.2%
Contains more SeleniumSelenium +140%
Contains more PhosphorusPhosphorus +34.7%
Contains less SodiumSodium -55.4%
~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 18% 195% 58% 0% 24% 52% 9.5% 5.6% 40% 0% 930% 109% 12%
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 +1790.3%
Contains more Vitamin EVitamin E +271.8%
Contains more Vitamin B1Vitamin B1 +32.4%
Contains more Vitamin B2Vitamin B2 +91.5%
Contains more Vitamin KVitamin K +266.1%
Contains more FolateFolate +130.2%
Contains more CholineCholine +18.2%
Contains more Vitamin CVitamin C +1521.8%
Contains more Vitamin B3Vitamin B3 +26%
Contains more Vitamin B5Vitamin B5 +509.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.175mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach, frozen, chopped or leaf, unprepared Broccoli DV% diff.
Vitamin K 372µg 101.6µg 225%
Vitamin C 5.5mg 89.2mg 93%
Vitamin A 586µg 31µg 62%
Manganese 0.704mg 0.21mg 21%
Folate 145µg 63µg 21%
Iron 1.89mg 0.73mg 15%
Vitamin E 2.9mg 0.78mg 14%
Magnesium 75mg 21mg 13%
Copper 0.144mg 0.049mg 11%
Vitamin B5 0.094mg 0.573mg 10%
Calcium 129mg 47mg 8%
Vitamin B2 0.224mg 0.117mg 8%
Selenium 6µg 2.5µg 6%
Protein 3.63g 2.82g 2%
Phosphorus 49mg 66mg 2%
Sodium 74mg 33mg 2%
Vitamin B1 0.094mg 0.071mg 2%
Vitamin B3 0.507mg 0.639mg 1%
Choline 22.1mg 18.7mg 1%
Fructose 0.18g 0.68g 1%
Zinc 0.56mg 0.41mg 1%
Carbs 4.21g 6.64g 1%
Fiber 2.9g 2.6g 1%
Potassium 346mg 316mg 1%
Calories 29kcal 34kcal 0%
Fats 0.57g 0.37g 0%
Net carbs 1.31g 4.04g N/A
Sugar 0.65g 1.7g N/A
Vitamin B6 0.172mg 0.175mg 0%
Saturated fat 0.041g 0.039g 0%
Monounsaturated fat 0g 0.011g 0%
Polyunsaturated fat 0.082g 0.038g 0%
Tryptophan 0.1mg 0.033mg 0%
Threonine 0.217mg 0.088mg 0%
Isoleucine 0.126mg 0.079mg 0%
Leucine 0.202mg 0.129mg 0%
Lysine 0.251mg 0.135mg 0%
Methionine 0.052mg 0.038mg 0%
Phenylalanine 0.207mg 0.117mg 0%
Valine 0.178mg 0.125mg 0%
Histidine 0.049mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 90%
Protein: 3.63 g
Fats: 0.57 g
Carbs: 4.21 g
Water: 90.17 g
Other: 1.42 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 +28.7%
Contains more FatsFats +54.1%
Contains more OtherOther +63.2%
Contains more CarbsCarbs +57.7%
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 67%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.082 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 +115.8%
Contains more Mono. FatMonounsaturated fat +∞%
~equal in Saturated fat ~0.039g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
36% 36% 27%
Starch: 0 g
Sucrose: 0.24 g
Glucose: 0.24 g
Fructose: 0.18 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 +140%
Contains more GlucoseGlucose +104.2%
Contains more FructoseFructose +277.8%
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, unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169287/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.