Comparison of nutrients in broccoli vs spinach. Calories, protein, fats, carbonhydrates, vitamins, minerals and antioxidants in broccoli vs spinach.
Broccoli versus spinach per 100g. serving size:
Broccoli versus spinach per 100g. serving size:
Component
|
Broccoli
|
Spinach
|
Energy
|
39 kcal
|
24 kcal
|
Energy
|
165 kJ
|
102 kJ
|
Water
|
87.98 g
|
91.38 g
|
Ash
|
0.91 g
|
2.00 g
|
Protein
|
3.03 g
|
2.49 g
|
Nitrogen
|
0.49 g
|
0.40 g
|
Fat, total
|
0.35 g
|
0.49 g
|
Carbohydrate
|
4.30 g
|
1.37 g
|
Fiber, total dietary
|
3.42 g
|
2.27 g
|
Fiber, water-soluble
|
0.22 g
|
0.67 g
|
Fiber, water-insoluble
|
3.21 g
|
1.60 g
|
Saccharose
|
0.07 g
|
0.08 g
|
Glucose
|
0.88 g
|
0.12 g
|
Fructose
|
0.71 g
|
0.36 g
|
Lactose
|
0.00 g
|
0.00 g
|
Maltose
|
0.00 g
|
0.00 g
|
Salt
|
26 mg
|
193 mg
|
Iron, Fe
|
1.22 mg
|
9.71 mg
|
Phosphorus,
P
|
99 mg
|
29 mg
|
Calcium, Ca
|
49 mg
|
143 mg
|
Magnesium,
Mg
|
27 mg
|
116 mg
|
Potassium,
K
|
349 mg
|
529 mg
|
Sodium, Na
|
10 mg
|
77 mg
|
Zinc, Zn
|
0.63 mg
|
0.42 mg
|
Selenium,
Se
|
0.8 µg
|
|
Vitamin C
|
107.6 mg
|
35.7 mg
|
Thiamin
|
0.069 mg
|
0.088 mg
|
Riboflavin
|
0.141 mg
|
0.198 mg
|
Niacin,
preformed
|
0.795 mg
|
0.960 mg
|
Vitamin B-6, total
|
0.227 mg
|
0.249 mg
|
Folate, food
|
155 µg
|
264 µg
|
Vitamin A
|
83 RE
|
666 RE
|
Beta-carotene
|
997 µg
|
7987 µg
|
Lycopene
|
0 µg
|
0 µg
|
Lutein
|
552 µg
|
10012 µg
|
Vitamin K-1
|
110.8 µg
|
336.4 µg
|
Fatty acids, total saturated
|
0.000 g
|
0.000 g
|
Fatty acids, total monounsaturated
|
0.000 g
|
0.000 g
|
Fatty acids, total polyunsaturated
|
0.000 g
|
0.000 g
|