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Broccoli vs. Spinach — In-Depth Nutrition Comparison

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How are broccoli and spinach different?

  • Broccoli is richer in vitamin C, while spinach is higher in vitamin K, vitamin A, iron, manganese, folate, magnesium, copper, vitamin B2, and calcium.
  • Spinach covers your daily need for vitamin K, 327% more than broccoli.
  • Broccoli contains 9 times more vitamin C than spinach. Broccoli contains 89.2mg of vitamin C, while spinach contains 9.8mg.

Broccoli, raw and Spinach, cooked, boiled, drained, without salt types were used in this article.

Infographic

Broccoli vs Spinach 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% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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% 9.1% 122% 8.2%
Contains more PhosphorusPhosphorus +17.9%
Contains less SodiumSodium -52.9%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +314.3%
Contains more CalciumCalcium +189.4%
Contains more PotassiumPotassium +47.5%
Contains more IronIron +389%
Contains more CopperCopper +255.1%
Contains more ZincZinc +85.4%
Contains more ManganeseManganese +345.2%

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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
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 +810.2%
Contains more Vitamin B3Vitamin B3 +30.4%
Contains more Vitamin B5Vitamin B5 +295.2%
Contains more Vitamin AVitamin A +1590.3%
Contains more Vitamin EVitamin E +166.7%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more Vitamin B2Vitamin B2 +101.7%
Contains more Vitamin B6Vitamin B6 +38.3%
Contains more Vitamin KVitamin K +385.8%
Contains more FolateFolate +131.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Spinach DV% diff.
Vitamin K 101.6µg 493.6µg 327%
Vitamin C 89.2mg 9.8mg 88%
Vitamin A 31µg 524µg 55%
Iron 0.73mg 3.57mg 36%
Manganese 0.21mg 0.935mg 32%
Folate 63µg 146µg 21%
Magnesium 21mg 87mg 16%
Copper 0.049mg 0.174mg 14%
Calcium 47mg 136mg 9%
Vitamin E 0.78mg 2.08mg 9%
Vitamin B2 0.117mg 0.236mg 9%
Vitamin B5 0.573mg 0.145mg 9%
Vitamin B6 0.175mg 0.242mg 5%
Potassium 316mg 466mg 4%
Zinc 0.41mg 0.76mg 3%
Sodium 33mg 70mg 2%
Selenium 2.5µg 1.5µg 2%
Vitamin B1 0.071mg 0.095mg 2%
Calories 34kcal 23kcal 1%
Carbs 6.64g 3.75g 1%
Fiber 2.6g 2.4g 1%
Phosphorus 66mg 56mg 1%
Vitamin B3 0.639mg 0.49mg 1%
Fructose 0.68g 1%
Protein 2.82g 2.97g 0%
Protein per 100 calories 8.3g 13g N/A
Calories per 10 g protein 121kcal 77kcal N/A
Weight per 100 calories 294g 435g N/A
Fats 0.37g 0.26g 0%
Net carbs 4.04g 1.35g N/A
Sugar 1.7g 0.43g N/A
Choline 18.7mg 19.7mg 0%
Saturated fat 0.039g 0.043g 0%
Monounsaturated fat 0.011g 0.006g 0%
Polyunsaturated fat 0.038g 0.109g 0%
Tryptophan 0.033mg 0.04mg 0%
Threonine 0.088mg 0.127mg 0%
Isoleucine 0.079mg 0.152mg 0%
Leucine 0.129mg 0.231mg 0%
Lysine 0.135mg 0.182mg 0%
Methionine 0.038mg 0.055mg 0%
Phenylalanine 0.117mg 0.134mg 0%
Valine 0.125mg 0.168mg 0%
Histidine 0.059mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +42.3%
Contains more CarbsCarbs +77.1%
Contains more OtherOther +108%
~equal in Protein ~2.97g
~equal in Water ~91.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 less Sat. FatSaturated fat -9.3%
Contains more Mono. FatMonounsaturated fat +83.3%
Contains more Poly. FatPolyunsaturated fat +186.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.