Spinach vs. Chinese broccoli — In-Depth Nutrition Comparison

Compare

What are the differences between spinach and chinese broccoli?

Spinach is higher in vitamin K, vitamin A, 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 than spinach. Spinach contains 10481 IU of vitamin A, while chinese broccoli contains 1638 IU.

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

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

Chinese broccoli

Contains more MagnesiumMagnesium	+383.3%
Contains more CalciumCalcium	+36%
Contains more PotassiumPotassium	+78.5%
Contains more IronIron	+537.5%
Contains more CopperCopper	+185.2%
Contains more ZincZinc	+94.9%
Contains more PhosphorusPhosphorus	+36.6%
Contains more ManganeseManganese	+254.2%
Contains more SeleniumSelenium	+15.4%

Contains less SodiumSodium

-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

Chinese broccoli

Contains more Vitamin AVitamin A	+539%
Contains more Vitamin EVitamin E	+333.3%
Contains more Vitamin B2Vitamin B2	+61.6%
Contains more Vitamin B3Vitamin B3	+12.1%
Contains more Vitamin B6Vitamin B6	+245.7%
Contains more Vitamin KVitamin K	+482.1%
Contains more FolateFolate	+47.5%

Contains more Vitamin CVitamin C

+187.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.095mg

~equal in Vitamin B5 ~0.159mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg	84.8µg	341%
Vitamin A	524µg	82µg	49%
Iron	3.57mg	0.56mg	38%
Manganese	0.935mg	0.264mg	29%
Vitamin C	9.8mg	28.2mg	20%
Magnesium	87mg	18mg	16%
Copper	0.174mg	0.061mg	13%
Vitamin B6	0.242mg	0.07mg	13%
Folate	146µg	99µg	12%
Vitamin E	2.08mg	0.48mg	11%
Vitamin B2	0.236mg	0.146mg	7%
Potassium	466mg	261mg	6%
Protein	2.97g	1.14g	4%
Calcium	136mg	100mg	4%
Zinc	0.76mg	0.39mg	3%
Sodium	70mg	7mg	3%
Phosphorus	56mg	41mg	2%
Fats	0.26g	0.72g	1%
Choline	19.7mg	25.3mg	1%
Polyunsaturated fat	0.109g	0.33g	1%
Calories	23kcal	22kcal	0%
Net carbs	1.35g	1.31g	N/A
Carbs	3.75g	3.81g	0%
Sugar	0.43g	0.84g	N/A
Fiber	2.4g	2.5g	0%
Selenium	1.5µg	1.3µg	0%
Vitamin B1	0.095mg	0.095mg	0%
Vitamin B3	0.49mg	0.437mg	0%
Vitamin B5	0.145mg	0.159mg	0%
Saturated fat	0.043g	0.11g	0%
Monounsaturated fat	0.006g	0.05g	0%
Tryptophan	0.04mg		0%
Threonine	0.127mg		0%
Isoleucine	0.152mg		0%
Leucine	0.231mg		0%
Lysine	0.182mg		0%
Methionine	0.055mg		0%
Phenylalanine	0.134mg		0%
Valine	0.168mg		0%
Histidine	0.066mg		0%