Comparing Nutrients in 500 calories Boiled BroccoliVS Spinach
Weight per 500 calories
Boiled Broccoli
1429g
Spinach
2174g
Boiled Broccoli has 1.5 times more energy per 100g than Spinach. It has low energy density when compared to other foods. Raw Spinach having very low energy density.
Discover which food has more nutrients per 500 calories - Boiled Broccoli or Spinach?
Discover which food has more nutrients per 500 calories - Boiled Broccoli or Spinach?
Lets compare vitamin content per 500 calories of Boiled Broccoli vs Spinach:
500 calories of Boiled Broccoli have 6.2 times more Vitamin B5 and 1.5 times more Vitamin C than Spinach.
While 500 kcal of Raw Spinach contain 9.3 times more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9, 2.1 times more Vitamin E and 5.2 times more Vitamin K than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Boiled Broccoli vs Spinach:
500 kcal of Raw Spinach contain 3.8 times more Calcium, 3.2 times more Copper, 6.2 times more Iron, 5.7 times more Magnesium, 7 times more Manganese, 2.9 times more Potassium, 2.9 times more Sodium, 1.8 times more Zinc and 1.6 times more Water than Boiled and Drained Broccoli.
Both Boiled Broccoli and Spinach contain similar levels of Phosphorus and Selenium per 500 calories.
Comparison of macro-nutrients per 500 calories:
500 calories of Boiled Broccoli have 1.3 times more Carbohydrate, 2.2 times more Sugars and 3.2 times more Fructose than Spinach.
While 500 kcal of Raw Spinach contain 1.8 times more Omega 3 and 1.8 times more Protein than Boiled and Drained Broccoli.
Both Boiled Broccoli and Spinach offer comparable quantities of Energy and Fiber per 500 calories.
Both Boiled and Drained Broccoli as well as Raw Spinach provide inadequate amounts of Omega 6 in 500 calories.