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  6. Broccoli, cooked, boiled, drained, without salt vs. Spinach, cooked, boiled, drained, with salt

Broccoli, cooked, boiled, drained, without salt vs. Spinach, cooked, boiled, drained, with salt — In-Depth Nutrition Comparison

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A recap on the differences between broccoli, cooked, boiled, drained, without salt and spinach, cooked, boiled, drained, with salt

  • Broccoli, cooked, boiled, drained, without salt has more vitamin C; however, spinach, cooked, boiled, drained, with salt is higher in vitamin K, vitamin A, iron, manganese, magnesium, copper, calcium, and folate.
  • Spinach, cooked, boiled, drained, with salt covers your daily vitamin K needs 294% more than broccoli, cooked, boiled, drained, without salt.
  • Spinach, cooked, boiled, drained, with salt contains 7 times less vitamin C than broccoli, cooked, boiled, drained, without salt. Broccoli, cooked, boiled, drained, without salt contains 64.9mg of vitamin C, while spinach, cooked, boiled, drained, with salt contains 9.8mg.
  • Broccoli, cooked, boiled, drained, without salt has less sodium.

Food varieties used in this article are Broccoli, cooked, boiled, drained, without salt and Spinach, cooked, boiled, drained, with salt.

Infographic

Broccoli, cooked, boiled, drained, without salt vs Spinach, cooked, boiled, drained, with salt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 12% 26% 25% 20% 12% 29% 5.3% 25% 8.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 40% 122% 8.2%
Contains more PhosphorusPhosphorus +19.6%
Contains less SodiumSodium -86.6%
Contains more MagnesiumMagnesium +314.3%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +59%
Contains more IronIron +432.8%
Contains more CopperCopper +185.2%
Contains more ZincZinc +68.9%
Contains more ManganeseManganese +382%
~equal in Selenium ~1.5µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 216% 0% 26% 29% 16% 28% 10% 37% 46% 0% 353% 81%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Contains more Vitamin CVitamin C +562.2%
Contains more Vitamin B3Vitamin B3 +12.9%
Contains more Vitamin B5Vitamin B5 +324.8%
Contains more Vitamin AVitamin A +580.5%
Contains more Vitamin EVitamin E +43.4%
Contains more Vitamin B1Vitamin B1 +50.8%
Contains more Vitamin B2Vitamin B2 +91.9%
Contains more Vitamin B6Vitamin B6 +21%
Contains more Vitamin KVitamin K +249.8%
Contains more FolateFolate +35.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli, cooked, boiled, drained, without salt Spinach, cooked, boiled, drained, with salt DV% diff.
Vitamin K 141.1µg 493.6µg 294%
Vitamin C 64.9mg 9.8mg 61%
Vitamin A 77µg 524µg 50%
Iron 0.67mg 3.57mg 36%
Manganese 0.194mg 0.935mg 32%
Magnesium 21mg 87mg 16%
Copper 0.061mg 0.174mg 13%
Sodium 41mg 306mg 12%
Calcium 40mg 136mg 10%
Folate 108µg 146µg 10%
Vitamin B2 0.123mg 0.236mg 9%
Vitamin B5 0.616mg 0.145mg 9%
Potassium 293mg 466mg 5%
Fiber 3.3g 2.4g 4%
Vitamin E 1.45mg 2.08mg 4%
Choline 40.1mg 19.7mg 4%
Zinc 0.45mg 0.76mg 3%
Vitamin B1 0.063mg 0.095mg 3%
Vitamin B6 0.2mg 0.242mg 3%
Phosphorus 67mg 56mg 2%
Calories 35kcal 23kcal 1%
Protein 2.38g 2.97g 1%
Carbs 7.18g 3.75g 1%
Fructose 0.74g 1%
Protein per 100 calories 6.8g 13g N/A
Calories per 10 g protein 147kcal 77kcal N/A
Weight per 100 calories 286g 435g N/A
Fats 0.41g 0.26g 0%
Net carbs 3.88g 1.35g N/A
Sugar 1.39g 0.43g N/A
Selenium 1.6µg 1.5µg 0%
Vitamin B3 0.553mg 0.49mg 0%
Saturated fat 0.079g 0.043g 0%
Monounsaturated fat 0.04g 0.006g 0%
Polyunsaturated fat 0.17g 0.109g 0%
Tryptophan 0.034mg 0.04mg 0%
Threonine 0.096mg 0.127mg 0%
Isoleucine 0.092mg 0.152mg 0%
Leucine 0.147mg 0.231mg 0%
Lysine 0.155mg 0.182mg 0%
Methionine 0.043mg 0.055mg 0%
Phenylalanine 0.116mg 0.134mg 0%
Valine 0.138mg 0.168mg 0%
Histidine 0.063mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 89%
Protein: 2.38 g
Fats: 0.41 g
Carbs: 7.18 g
Water: 89.25 g
Other: 0.78 g
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more FatsFats +57.7%
Contains more CarbsCarbs +91.5%
Contains more ProteinProtein +24.8%
Contains more OtherOther +132.1%
~equal in Water ~91.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 14% 59%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.17 g
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +566.7%
Contains more Poly. FatPolyunsaturated fat +56%
Contains less Sat. FatSaturated fat -45.6%

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. Broccoli, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169967/nutrients
  2. Spinach, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170531/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.