Malabar spinach, cooked vs Broccoli, raw
Nutrition comparison per 100 g.
Malabar spinach, cooked
23 kcal
Broccoli, raw
32 kcal
Calories
23 kcal
32 kcal
Protein
3.0 g
2.6 g
Carbs
2.7 g
6.3 g
Fiber
2.1 g
2.4 g
Sugars
~
1.7 g
Fat
0.8 g
0.3 g
Sodium
55 mg
36 mg
Key takeaways
- Malabar spinach, cooked has 27% fewer calories (23 kcal vs 32 kcal).
- Malabar spinach, cooked has more protein (3.0 g vs 2.6 g).
- Malabar spinach, cooked has more carbs (2.7 g vs 6.3 g).
- Broccoli, raw has more fiber (2.4 g vs 2.1 g).
- Broccoli, raw has more fat (0.3 g vs 0.8 g).
| Macronutrients | Malabar spinach, cooked | Broccoli, raw |
|---|---|---|
| Calories | 23 kcal | 32 kcal |
| Protein | 3.0 g | 2.6 g |
| Total Fat | 0.8 g | 0.3 g |
| Total Carbohydrate | 2.7 g | 6.3 g |
| Dietary Fiber | 2.1 g | 2.4 g |
| Total Sugars | ~ | 1.7 g |
| Water | 92.5 g | 90.0 g |
| Carbohydrates | Malabar spinach, cooked | Broccoli, raw |
|---|---|---|
| Total Carbohydrate | 2.7 g | 6.3 g |
| Dietary Fiber | 2.1 g | 2.4 g |
| Starch | ~ | 0.0 g |
| Total Sugars | ~ | 1.7 g |
| Fats & Fatty Acids | Malabar spinach, cooked | Broccoli, raw |
|---|---|---|
| Total Fat | 0.8 g | 0.3 g |
| Saturated Fat | ~ | 0.0 g |
| Monounsaturated Fat | ~ | 0.0 g |
| Polyunsaturated Fat | ~ | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | ~ | 21.0 mg |
| Omega-6 Fatty Acids | ~ | 17.0 mg |
| Protein & Amino Acids | Malabar spinach, cooked | Broccoli, raw |
|---|---|---|
| Protein | 3.0 g | 2.6 g |
| Histidine | ~ | 59.0 mg |
| Isoleucine | ~ | 79.0 mg |
| Leucine | ~ | 129.0 mg |
| Lysine | ~ | 135.0 mg |
| Methionine | ~ | 38.0 mg |
| Phenylalanine | ~ | 117.0 mg |
| Threonine | ~ | 88.0 mg |
| Tryptophan | ~ | 33.0 mg |
| Valine | ~ | 125.0 mg |
| Alanine | ~ | 104.0 mg |
| Arginine | ~ | 191.0 mg |
| Aspartic Acid | ~ | 325.0 mg |
| Cystine | ~ | 28.0 mg |
| Glutamic Acid | ~ | 542.0 mg |
| Glycine | ~ | 89.0 mg |
| Proline | ~ | 110.0 mg |
| Serine | ~ | 121.0 mg |
| Tyrosine | ~ | 50.0 mg |
| Vitamins | Malabar spinach, cooked | Broccoli, raw |
|---|---|---|
| Vitamin A (RAE) | 58.0 mcg | 31.0 mcg |
| Vitamin C | 5.9 mg | 91.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.8 mg |
| Vitamin K | ~ | 102.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.8 mg | 0.6 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 114.0 mcg | 65.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.6 mg |
| Choline | ~ | 18.7 mg |
| Betaine | ~ | 0.1 mg |
| Minerals | Malabar spinach, cooked | Broccoli, raw |
|---|---|---|
| Calcium | 124.0 mg | 47.0 mg |
| Iron | 1.5 mg | 0.7 mg |
| Magnesium | 48.0 mg | 21.0 mg |
| Phosphorus | 36.0 mg | 67.0 mg |
| Potassium | 256.0 mg | 316.0 mg |
| Sodium | 55.0 mg | 36.0 mg |
| Zinc | 0.3 mg | 0.4 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.3 mg | 0.2 mg |
| Selenium | 0.9 mcg | 2.5 mcg |
| Sterols | Malabar spinach, cooked | Broccoli, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Malabar spinach, cooked | Broccoli, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.0 g | 0.9 g |
Frequently asked questions
Which has fewer calories, Malabar spinach, cooked or Broccoli, raw?
Malabar spinach, cooked has fewer calories: 23 kcal for Malabar spinach, cooked vs 32 kcal for Broccoli, raw per 100 g.
Which has more protein, Malabar spinach, cooked or Broccoli, raw?
Malabar spinach, cooked has more protein: 3.0 g for Malabar spinach, cooked vs 2.6 g for Broccoli, raw per 100 g.
Which has more fiber, Malabar spinach, cooked or Broccoli, raw?
Broccoli, raw has more fiber: 2.1 g for Malabar spinach, cooked vs 2.4 g for Broccoli, raw per 100 g.
Is Malabar spinach, cooked or Broccoli, raw healthier?
Malabar spinach, cooked is lower in calories, and Malabar spinach, cooked is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.