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  6. Spinach vs. Chinese broccoli

Spinach vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the differences between Spinach and Chinese broccoli?

  • Spinach is higher in Vitamin K, Vitamin A RAE, Iron, Manganese, Magnesium, Vitamin B6, Copper, Folate, and Vitamin E , however, Chinese broccoli is richer in Vitamin C.
  • Spinach's daily need coverage for Vitamin K is 341% more.
  • Chinese broccoli contains 6 times less Vitamin A RAE than Spinach. Spinach contains 524µg of Vitamin A RAE, while Chinese broccoli contains 82µg.

We used Spinach, cooked, boiled, drained, without salt and Broccoli, chinese, cooked types in this article.

Infographic

Spinach vs Chinese broccoli infographic
Infographic link

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.
Spinach
Spinach
9
:
1
Chinese broccoli
Chinese broccoli
Contains more Calcium +36%
Contains more Iron +537.5%
Contains more Magnesium +383.3%
Contains more Phosphorus +36.6%
Contains more Potassium +78.5%
Contains more Zinc +94.9%
Contains more Copper +185.2%
Contains more Manganese +254.2%
Contains more Selenium +15.4%
Contains less Sodium -90%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Calcium +36%
Contains more Iron +537.5%
Contains more Magnesium +383.3%
Contains more Phosphorus +36.6%
Contains more Potassium +78.5%
Contains more Zinc +94.9%
Contains more Copper +185.2%
Contains more Manganese +254.2%
Contains more Selenium +15.4%
Contains less Sodium -90%

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.
Spinach
Spinach
7
:
2
Chinese broccoli
Chinese broccoli
Contains more Vitamin A +539.9%
Contains more Vitamin E +333.3%
Contains more Vitamin B2 +61.6%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +245.7%
Contains more Folate +47.5%
Contains more Vitamin K +482.1%
Contains more Vitamin C +187.8%
Equal in Vitamin B1 - 0.095
Equal in Vitamin B5 - 0.159
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin A +539.9%
Contains more Vitamin E +333.3%
Contains more Vitamin B2 +61.6%
Contains more Vitamin B3 +12.1%
Contains more Vitamin B6 +245.7%
Contains more Folate +47.5%
Contains more Vitamin K +482.1%
Contains more Vitamin C +187.8%
Equal in Vitamin B1 - 0.095
Equal in Vitamin B5 - 0.159

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
2
:
3
Chinese broccoli
Chinese broccoli
Contains more Protein +160.5%
Contains more Other +129.1%
Contains more Fats +176.9%
Equal in Carbs - 3.81
Equal in Water - 93.54
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +160.5%
Contains more Other +129.1%
Contains more Fats +176.9%
Equal in Carbs - 3.81
Equal in Water - 93.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Chinese broccoli
Chinese broccoli
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +202.8%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -60.9%
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +202.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Chinese broccoli
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Spinach Chinese broccoli Opinion
Net carbs 1.35g 1.31g Spinach
Protein 2.97g 1.14g Spinach
Fats 0.26g 0.72g Chinese broccoli
Carbs 3.75g 3.81g Chinese broccoli
Calories 23kcal 22kcal Spinach
Sugar 0.43g 0.84g Spinach
Fiber 2.4g 2.5g Chinese broccoli
Calcium 136mg 100mg Spinach
Iron 3.57mg 0.56mg Spinach
Magnesium 87mg 18mg Spinach
Phosphorus 56mg 41mg Spinach
Potassium 466mg 261mg Spinach
Sodium 70mg 7mg Chinese broccoli
Zinc 0.76mg 0.39mg Spinach
Copper 0.174mg 0.061mg Spinach
Manganese 0.935mg 0.264mg Spinach
Selenium 1.5µg 1.3µg Spinach
Vitamin A 10481IU 1638IU Spinach
Vitamin A RAE 524µg 82µg Spinach
Vitamin E 2.08mg 0.48mg Spinach
Vitamin C 9.8mg 28.2mg Chinese broccoli
Vitamin B1 0.095mg 0.095mg
Vitamin B2 0.236mg 0.146mg Spinach
Vitamin B3 0.49mg 0.437mg Spinach
Vitamin B5 0.145mg 0.159mg Chinese broccoli
Vitamin B6 0.242mg 0.07mg Spinach
Folate 146µg 99µg Spinach
Vitamin K 493.6µg 84.8µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.043g 0.11g Spinach
Monounsaturated Fat 0.006g 0.05g Chinese broccoli
Polyunsaturated fat 0.109g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Chinese broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
183%
Spinach
48%
Chinese broccoli
Minerals Daily Need Coverage Score
52%
Spinach
18%
Chinese broccoli

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.067g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 63mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.