Broccoli, chinese, cooked vs Spinach, raw
Nutrition comparison per 100 g.
Broccoli, chinese, cooked
22 kcal
Spinach, raw
23 kcal
Calories
22 kcal
23 kcal
Protein
1.1 g
2.9 g
Carbs
3.8 g
3.6 g
Fiber
2.5 g
2.2 g
Sugars
0.8 g
0.4 g
Fat
0.7 g
0.4 g
Sodium
7 mg
79 mg
Key takeaways
- Broccoli, chinese, cooked has 3% fewer calories (22 kcal vs 23 kcal).
- Spinach, raw has more protein (2.9 g vs 1.1 g).
- Spinach, raw has more carbs (3.6 g vs 3.8 g).
- Broccoli, chinese, cooked has more fiber (2.5 g vs 2.2 g).
- Spinach, raw has more sugars (0.4 g vs 0.8 g).
| Macronutrients | Broccoli, chinese, cooked | Spinach, raw |
|---|---|---|
| Calories | 22 kcal | 23 kcal |
| Protein | 1.1 g | 2.9 g |
| Total Fat | 0.7 g | 0.4 g |
| Total Carbohydrate | 3.8 g | 3.6 g |
| Dietary Fiber | 2.5 g | 2.2 g |
| Total Sugars | 0.8 g | 0.4 g |
| Water | 93.5 g | 91.4 g |
| Carbohydrates | Broccoli, chinese, cooked | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 3.8 g | 3.6 g |
| Dietary Fiber | 2.5 g | 2.2 g |
| Total Sugars | 0.8 g | 0.4 g |
| Fats & Fatty Acids | Broccoli, chinese, cooked | Spinach, raw |
|---|---|---|
| Total Fat | 0.7 g | 0.4 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.1 g | 0.0 g |
| Polyunsaturated Fat | 0.3 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 258.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 76.0 mg | 26.0 mg |
| Protein & Amino Acids | Broccoli, chinese, cooked | Spinach, raw |
|---|---|---|
| Protein | 1.1 g | 2.9 g |
| Histidine | ~ | 64.0 mg |
| Isoleucine | ~ | 147.0 mg |
| Leucine | ~ | 223.0 mg |
| Lysine | ~ | 174.0 mg |
| Methionine | ~ | 53.0 mg |
| Phenylalanine | ~ | 129.0 mg |
| Threonine | ~ | 122.0 mg |
| Tryptophan | ~ | 39.0 mg |
| Valine | ~ | 161.0 mg |
| Alanine | ~ | 142.0 mg |
| Arginine | ~ | 162.0 mg |
| Aspartic Acid | ~ | 240.0 mg |
| Cystine | ~ | 35.0 mg |
| Glutamic Acid | ~ | 343.0 mg |
| Glycine | ~ | 134.0 mg |
| Proline | ~ | 112.0 mg |
| Serine | ~ | 104.0 mg |
| Tyrosine | ~ | 108.0 mg |
| Vitamins | Broccoli, chinese, cooked | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 82.0 mcg | 469.0 mcg |
| Vitamin C | 28.2 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.5 mg | 2.0 mg |
| Vitamin K | 84.8 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.4 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 99.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.1 mg |
| Choline | 25.3 mg | 19.3 mg |
| Betaine | 0.1 mg | 102.6 mg |
| Minerals | Broccoli, chinese, cooked | Spinach, raw |
|---|---|---|
| Calcium | 100.0 mg | 99.0 mg |
| Iron | 0.6 mg | 2.7 mg |
| Magnesium | 18.0 mg | 79.0 mg |
| Phosphorus | 41.0 mg | 49.0 mg |
| Potassium | 261.0 mg | 558.0 mg |
| Sodium | 7.0 mg | 79.0 mg |
| Zinc | 0.4 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.3 mg | 0.9 mg |
| Selenium | 1.3 mcg | 1.0 mcg |
| Sterols | Broccoli, chinese, cooked | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Broccoli, chinese, cooked | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.8 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Broccoli, chinese, cooked or Spinach, raw?
Broccoli, chinese, cooked has fewer calories: 22 kcal for Broccoli, chinese, cooked vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Broccoli, chinese, cooked or Spinach, raw?
Spinach, raw has more protein: 1.1 g for Broccoli, chinese, cooked vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Broccoli, chinese, cooked or Spinach, raw?
Broccoli, chinese, cooked has more fiber: 2.5 g for Broccoli, chinese, cooked vs 2.2 g for Spinach, raw per 100 g.
Is Broccoli, chinese, cooked or Spinach, raw healthier?
Broccoli, chinese, cooked is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.