Comparing Nutrients in 100 calories Boiled BroccoliVS Spinach
Weight per 100 calories
Boiled Broccoli
286g
Spinach
435g
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 100 calories - Boiled Broccoli or Spinach?
Discover which food has more nutrients per 100 calories - Boiled Broccoli or Spinach?
Lets compare vitamin content per 100 calories of Boiled Broccoli vs Spinach:
100 calories of Boiled Broccoli have 6.2 times more Vitamin B5 and 1.5 times more Vitamin C than Spinach.
While 100 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 100 calories.
Comparing minerals per 100 calories for Boiled Broccoli vs Spinach:
100 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 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Boiled Broccoli have 1.3 times more Carbohydrate, 2.2 times more Sugars and 3.2 times more Fructose than Spinach.
While 100 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 100 calories.
Both Boiled and Drained Broccoli as well as Raw Spinach provide inadequate amounts of Omega 6 in 100 calories.