Comparing Nutrients in 300 calories Boiled BroccoliVS Cooked Malabar Spinach
Weight per 300 calories
Boiled Broccoli
857g
Cooked Malabar Spinach
1304g
Boiled Broccoli has 1.5 times more energy per 100g than Cooked Malabar Spinach. It has low energy density when compared to other foods. Cooked Malabar Spinach having very low energy density.
Discover which food has more nutrients per 300 calories - Boiled Broccoli or Cooked Malabar Spinach?
Boiled Broccoli VS Cooked Malabar Spinach Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Boiled Broccoli or Cooked Malabar Spinach?
Lets compare vitamin content per 300 calories of Boiled Broccoli vs Cooked Malabar Spinach:
300 calories of Boiled Broccoli have 3 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.2 times more Vitamin C than Cooked Malabar Spinach.
While 300 kcal of Cooked Malabar Spinach contain 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Boiled and Drained Broccoli.
Both Boiled Broccoli and Cooked Malabar Spinach provide similar amounts of Vitamin A per 300 calories.
Both Boiled and Drained Broccoli as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Boiled Broccoli vs Cooked Malabar Spinach:
300 calories of Boiled Broccoli have 1.2 times more Phosphorus than Cooked Malabar Spinach.
While 300 kcal of Cooked Malabar Spinach contain 4.7 times more Calcium, 2.8 times more Copper, 3.4 times more Iron, 3.5 times more Magnesium, 2 times more Manganese, 1.3 times more Potassium, 2 times more Sodium and 1.6 times more Water than Boiled and Drained Broccoli.
Both Boiled Broccoli and Cooked Malabar Spinach contain similar levels of Selenium and Zinc per 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Boiled Broccoli have 1.7 times more Carbohydrate than Cooked Malabar Spinach.
While 300 kcal of Cooked Malabar Spinach contain 2.9 times more Fat and 1.9 times more Protein than Boiled and Drained Broccoli.
Both Boiled Broccoli and Cooked Malabar Spinach offer comparable quantities of Energy and Fiber per 300 calories.