Spinach raw vs. Broccoli — In-Depth Nutrition Comparison
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What are the differences between spinach raw and broccoli?
- Spinach raw is higher in vitamin K, vitamin A, folate, manganese, iron, magnesium, copper, and vitamin E, yet broccoli is higher in vitamin C and vitamin B5.
- Spinach raw's daily need coverage for vitamin K is 318% more.
- Spinach raw has 15 times more vitamin A than broccoli. While spinach raw has 9377IU of vitamin A, broccoli has only 623IU.
We used Spinach, raw and Broccoli, raw types in this article.
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 | +276.2% |
| Contains more CalciumCalcium | +110.6% |
| Contains more PotassiumPotassium | +76.6% |
| Contains more IronIron | +271.2% |
| Contains more CopperCopper | +165.3% |
| Contains more ZincZinc | +29.3% |
| Contains more ManganeseManganese | +327.1% |
| Contains more PhosphorusPhosphorus | +34.7% |
| Contains less SodiumSodium | -58.2% |
| Contains more SeleniumSelenium | +150% |
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 | +1412.9% |
| Contains more Vitamin EVitamin E | +160.3% |
| Contains more Vitamin B2Vitamin B2 | +61.5% |
| Contains more Vitamin B3Vitamin B3 | +13.3% |
| Contains more Vitamin B6Vitamin B6 | +11.4% |
| Contains more Vitamin KVitamin K | +375.3% |
| Contains more FolateFolate | +207.9% |
| Contains more Vitamin CVitamin C | +217.4% |
| Contains more Vitamin B5Vitamin B5 | +781.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
| Contains more OtherOther | +97.7% |
| Contains more CarbsCarbs | +82.9% |
~equal in
Protein
~2.82g
~equal in
Fats
~0.37g
~equal in
Water
~89.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 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 | +334.2% |
| Contains less Sat. FatSaturated fat | -38.1% |
~equal in
Monounsaturated fat
~0.011g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 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 GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +42.9% |
| Contains more GlucoseGlucose | +345.5% |
| Contains more FructoseFructose | +353.3% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~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 price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 101.6µg | 318% |
| Vitamin C | 28.1mg | 89.2mg | 68% |
| Vitamin A | 469µg | 31µg | 49% |
| Folate | 194µg | 63µg | 33% |
| Manganese | 0.897mg | 0.21mg | 30% |
| Iron | 2.71mg | 0.73mg | 25% |
| Magnesium | 79mg | 21mg | 14% |
| Vitamin B5 | 0.065mg | 0.573mg | 10% |
| Copper | 0.13mg | 0.049mg | 9% |
| Vitamin E | 2.03mg | 0.78mg | 8% |
| Potassium | 558mg | 316mg | 7% |
| Vitamin B2 | 0.189mg | 0.117mg | 6% |
| Calcium | 99mg | 47mg | 5% |
| Selenium | 1µg | 2.5µg | 3% |
| Fiber | 2.2g | 2.6g | 2% |
| Phosphorus | 49mg | 66mg | 2% |
| Sodium | 79mg | 33mg | 2% |
| Vitamin B6 | 0.195mg | 0.175mg | 2% |
| Calories | 23kcal | 34kcal | 1% |
| Polyunsaturated fat | 0.165g | 0.038g | 1% |
| Vitamin B3 | 0.724mg | 0.639mg | 1% |
| Vitamin B1 | 0.078mg | 0.071mg | 1% |
| Fructose | 0.15g | 0.68g | 1% |
| Carbs | 3.63g | 6.64g | 1% |
| Zinc | 0.53mg | 0.41mg | 1% |
| Protein | 2.86g | 2.82g | 0% |
| Fats | 0.39g | 0.37g | 0% |
| Net carbs | 1.43g | 4.04g | N/A |
| Sugar | 0.42g | 1.7g | N/A |
| Choline | 19.3mg | 18.7mg | 0% |
| Saturated fat | 0.063g | 0.039g | 0% |
| Monounsaturated fat | 0.01g | 0.011g | 0% |
| Tryptophan | 0.039mg | 0.033mg | 0% |
| Threonine | 0.122mg | 0.088mg | 0% |
| Isoleucine | 0.147mg | 0.079mg | 0% |
| Leucine | 0.223mg | 0.129mg | 0% |
| Lysine | 0.174mg | 0.135mg | 0% |
| Methionine | 0.053mg | 0.038mg | 0% |
| Phenylalanine | 0.129mg | 0.117mg | 0% |
| Valine | 0.161mg | 0.125mg | 0% |
| Histidine | 0.064mg | 0.059mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
137%
59%
Minerals Daily Need Coverage Score
45%
19%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 1.28g)
Which food is cheaper?
Spinach raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Broccoli contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Broccoli is lower in Saturated fat (difference - 0.024g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)