Spinach vs. Broccoli, flower clusters, raw — In-Depth Nutrition Comparison
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How are spinach and broccoli, flower clusters, raw different?
- Spinach is richer in iron, manganese, folate, magnesium, copper, vitamin B2, calcium, and vitamin B6, while broccoli, flower clusters, raw is higher in vitamin C and vitamin B5.
- Broccoli, flower clusters, raw covers your daily need for vitamin C 93% more than spinach.
- Spinach contains 4 times more Manganese than broccoli, flower clusters, raw. Spinach contains 0.935mg of Manganese, while broccoli, flower clusters, raw contains 0.229mg.
Spinach, cooked, boiled, drained, without salt and Broccoli, flower clusters, raw types were used in this article.
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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 | +248% |
| Contains more CalciumCalcium | +183.3% |
| Contains more PotassiumPotassium | +43.4% |
| Contains more IronIron | +305.7% |
| Contains more CopperCopper | +286.7% |
| Contains more ZincZinc | +90% |
| Contains more ManganeseManganese | +308.3% |
| Contains more PhosphorusPhosphorus | +17.9% |
| Contains less SodiumSodium | -61.4% |
| Contains more SeleniumSelenium | +100% |
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 | +249.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +46.2% |
| Contains more Vitamin B2Vitamin B2 | +98.3% |
| Contains more Vitamin B6Vitamin B6 | +52.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +105.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +851% |
| Contains more Vitamin B3Vitamin B3 | +30.2% |
| Contains more Vitamin B5Vitamin B5 | +269% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
2.98 g
Fats:
0.35 g
Carbs:
5.06 g
Water:
90.69 g
Other:
0.92 g
| Contains more OtherOther | +96.7% |
| Contains more FatsFats | +34.6% |
| Contains more CarbsCarbs | +34.9% |
~equal in
Protein
~2.98g
~equal in
Water
~90.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.043 g
Monounsaturated Fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
Saturated Fat:
Sat. Fat
0.054 g
Monounsaturated Fat:
Mono. Fat
0.024 g
Polyunsaturated fat:
Poly. Fat
0.167 g
| Contains less Sat. FatSaturated Fat | -20.4% |
| Contains more Mono. FatMonounsaturated Fat | +300% |
| Contains more Poly. FatPolyunsaturated fat | +53.2% |
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 Saturated Fat |
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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 Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 23kcal | 28kcal |
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| Protein | 2.97g | 2.98g |
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| Fats | 0.26g | 0.35g |
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| Vitamin C | 9.8mg | 93.2mg |
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| Net carbs | 1.35g | 2.76g |
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| Carbs | 3.75g | 5.06g |
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| Magnesium | 87mg | 25mg |
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| Calcium | 136mg | 48mg |
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| Potassium | 466mg | 325mg |
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| Iron | 3.57mg | 0.88mg |
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| Sugar | 0.43g | 1.48g |
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| Fiber | 2.4g | 2.3g |
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| Copper | 0.174mg | 0.045mg |
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| Zinc | 0.76mg | 0.4mg |
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| Phosphorus | 56mg | 66mg |
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| Sodium | 70mg | 27mg |
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| Vitamin A | 10481IU | 3000IU |
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| Vitamin A | 524µg |
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| Vitamin E | 2.08mg |
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| Manganese | 0.935mg | 0.229mg |
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| Selenium | 1.5µg | 3µg |
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| Vitamin B1 | 0.095mg | 0.065mg |
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| Vitamin B2 | 0.236mg | 0.119mg |
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| Vitamin B3 | 0.49mg | 0.638mg |
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| Vitamin B5 | 0.145mg | 0.535mg |
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| Vitamin B6 | 0.242mg | 0.159mg |
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| Vitamin K | 493.6µg |
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| Folate | 146µg | 71µg |
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| Choline | 19.7mg |
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| Saturated Fat | 0.043g | 0.054g |
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| Monounsaturated Fat | 0.006g | 0.024g |
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| Polyunsaturated fat | 0.109g | 0.167g |
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| Tryptophan | 0.04mg | 0.029mg |
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| Threonine | 0.127mg | 0.091mg |
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| Isoleucine | 0.152mg | 0.109mg |
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| Leucine | 0.231mg | 0.131mg |
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| Lysine | 0.182mg | 0.141mg |
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| Methionine | 0.055mg | 0.034mg |
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| Phenylalanine | 0.134mg | 0.084mg |
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| Valine | 0.168mg | 0.128mg |
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| Histidine | 0.066mg | 0.05mg |
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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 |
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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
170%
51%
Minerals Daily Need Coverage Score
52%
20%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 1.05g)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.011g)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Broccoli, flower clusters, raw contains less Sodium (difference - 43mg)
Which food is lower in glycemic index?
Broccoli, flower clusters, raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Broccoli, flower clusters, raw is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)