Side-by-Side Comparison
Vegetables & Leafy Greens
Fresh Broccoli (Raw Florets & Stems) vs. Spinach (Raw Leafy Greens)
Comparing 2 standards across 16 specifications. 16 key differences identified.
Comparing:
Fresh Broccoli (Raw Florets & Stems)
Spinach (Raw Leafy Greens)
Per 100g raw broccoli florets, it delivers 34 kcal, 2.82g protein, 6.64g carbohydrates (2.6g fiber / 4.04g net carbs), 0.37g fat, 89.2mg Vitamin C (99% DV), 101.6µg Vitamin K1 (85% DV), and glucoraphanin (sulforaphane precursor) with a Glycemic Index of 15.
Per 100g raw spinach, you get 23 kcal, 2.86g protein, 3.63g carbohydrates (2.2g dietary fiber / 1.43g net carbs), 0.39g fat, 483µg Vitamin K1 (402% DV), 469µg Vitamin A RAE (52% DV), 194µg Folate (49% DV), 2.71mg iron, 99mg calcium, and ~750–900mg oxalic acid.
Specification Comparison Table
16 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
34 kcal (142 kJ) kcal | 23 kcal (97 kJ) kcal |
|
Protein
|
2.82 g g | 2.86 g (High-protein leafy vegetable) g |
|
Carbohydrates
|
6.64 g (Net Carbs: 4.04 g) g | 3.63 g (Net Carbs: 1.43 g) g |
|
Dietary Fiber
|
2.60 g g | 2.20 g (61% of total carbs) g |
|
Net Carbohydrates
|
4.04 g g | 1.43 g g |
|
Total Sugars
|
1.70 g g | 0.42 g g |
|
Total Fat
|
0.37 g g | 0.39 g g |
|
Vitamin K1
|
101.6 µg (85% DV) µg | 483 µg (402% DV) µg |
|
Vitamin A (Beta-Carotene)
|
31 µg RAE µg RAE | 469 µg RAE (52% DV) µg RAE |
|
Vitamin C
|
89.2 mg (99% DV) mg | 28.1 mg (31% DV) mg |
|
Folate (B9)
|
63 µg (16% DV) µg | 194 µg (49% DV) µg |
|
Iron (Non-Heme)
|
0.73 mg mg | 2.71 mg (15% DV / Bound by oxalates) mg |
|
Calcium
|
47.0 mg (5% DV) mg | 99.0 mg (10% DV / ~5% bioavailability due to oxalates) mg |
|
Potassium
|
316 mg mg | 558 mg (12% DV) mg |
|
Oxalic Acid (Oxalates)
|
<10 mg / 100g mg | ~750 – 900 mg / 100g (High oxalate profile) mg |
|
Water Content
|
89.3 % % | 91.4 % % |
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