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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

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +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.
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~18.7mg

All nutrients comparison - raw data values

Nutrient Spinach raw Broccoli 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 +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
16% 26% 35% 23%
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
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 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

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.