Compara Nutrición Lado a Lado

Brócoli vs Espinaca

Selecciona dos alimentos y compara macronutrientes, vitaminas y minerales lado a lado: por 100g, por porción o normalizado a calorías iguales.

Comparaciones Populares

Alimento A

Alimento B

Vibrant green fresh broccoli florets on clean stone background

Verduras

Brócoli

34Calorías

2.8Proteína

2.6Fibra

89.2Vitamina C

Ver Detalles

Crisp fresh dark green spinach leaves arranged on clean studio surface

Verduras

Espinaca

23Calorías

2.9Proteína

2.2Fibra

28.1Vitamina C

Ver Detalles

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Menos Calorías

-32%

Espinaca

Spinach (Raw) has fewer calories (energy) (23 kcal vs 34 kcal, 11 kcal less).

Más Proteína

+1%

Concentración Similar

Both provide similar protein (2.9 g vs 2.8 g).

Más Fibra

+18%

Brócoli

Broccoli (Raw) provides 2.6 g vs 2.2 g in Spinach (Raw) (+0.40 g, +18%).

Más Vitamina C

+217%

Brócoli

Broccoli (Raw) provides 89.2 mg vs 28.1 mg in Spinach (Raw) (+61.1 mg, +217%).

Comparing per 100 g standard edible portion.

Nutriente

Brócoli100 g edible portion

Espinaca100 g edible portion

Macronutrientes6 nutrientes

Calorías (Energía)Brócoli más alto

Brócoli

34 kcal2% VD

Espinaca

23 kcal1% VD

Broccoli (Raw) provides 34 kcal vs 23 kcal in Spinach (Raw) (+11 kcal, +48%).

ProteínaSimilar

Brócoli

2.8 g6% VD

Espinaca

2.9 g6% VD

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of protein (2.8 g).

CarbohidratosBrócoli más alto

Brócoli

6.6 g2% VD

Espinaca

3.6 g1% VD

Broccoli (Raw) provides 6.6 g vs 3.6 g in Spinach (Raw) (+3.0 g, +83%).

Fibra DietéticaBrócoli más alto

Brócoli

2.6 g9% VD

Espinaca

2.2 g8% VD

Broccoli (Raw) provides 2.6 g vs 2.2 g in Spinach (Raw) (+0.40 g, +18%).

Grasa TotalSimilar

Brócoli

0.37 g

Espinaca

0.39 g1% VD

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of total fat (0.37 g).

AzúcaresBrócoli más alto

Brócoli

1.7 g3% VD

Espinaca

0.42 g1% VD

Broccoli (Raw) provides 1.7 g vs 0.42 g in Spinach (Raw) (+1.3 g, +305%).

Vitaminas12 nutrientes

Vitamina CBrócoli más alto

Brócoli

89.2 mg99% VD

Espinaca

28.1 mg31% VD

Broccoli (Raw) provides 89.2 mg vs 28.1 mg in Spinach (Raw) (+61.1 mg, +217%).

Vitamina AEspinaca más alto

Brócoli

31 µg3% VD

Espinaca

469 µg52% VD

Spinach (Raw) provides 469 µg vs 31 µg in Broccoli (Raw) (+438 µg, +1413%).

Vitamina DSimilar

Brócoli

0 µg

Espinaca

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinaca más alto

Brócoli

0.78 mg5% VD

Espinaca

2.0 mg14% VD

Spinach (Raw) provides 2.0 mg vs 0.78 mg in Broccoli (Raw) (+1.2 mg, +160%).

Vitamina KEspinaca más alto

Brócoli

102 µg85% VD

Espinaca

483 µg402% VD

Spinach (Raw) provides 483 µg vs 102 µg in Broccoli (Raw) (+381 µg, +375%).

Ácido FólicoEspinaca más alto

Brócoli

63 µg16% VD

Espinaca

194 µg49% VD

Spinach (Raw) provides 194 µg vs 63 µg in Broccoli (Raw) (+131 µg, +208%).

Vitamina B1 (Tiamina)Similar

Brócoli

0.07 mg6% VD

Espinaca

0.08 mg7% VD

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Vitamina B2 (Riboflavina)Espinaca más alto

Brócoli

0.12 mg9% VD

Espinaca

0.19 mg15% VD

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.12 mg).

Vitamina B3 (Niacina)Espinaca más alto

Brócoli

0.64 mg4% VD

Espinaca

0.72 mg5% VD

Spinach (Raw) provides 0.72 mg vs 0.64 mg in Broccoli (Raw) (+0.08 mg, +13%).

Vitamina B5Brócoli más alto

Brócoli

0.57 mg11% VD

Espinaca

0.07 mg1% VD

Broccoli (Raw) provides 0.57 mg vs 0.07 mg in Spinach (Raw) (+0.51 mg, +782%).

Vitamina B6Similar

Brócoli

0.18 mg10% VD

Espinaca

0.20 mg11% VD

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin b6 (0.18 mg).

Vitamina B12Similar

Brócoli

0 µg

Espinaca

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerales7 nutrientes

SodioEspinaca más alto

Brócoli

33.0 mg1% VD

Espinaca

79.0 mg3% VD

Spinach (Raw) provides 79.0 mg vs 33.0 mg in Broccoli (Raw) (+46.0 mg, +139%).

PotasioEspinaca más alto

Brócoli

316 mg7% VD

Espinaca

558 mg12% VD

Spinach (Raw) provides 558 mg vs 316 mg in Broccoli (Raw) (+242 mg, +77%).

CalcioEspinaca más alto

Brócoli

47.0 mg4% VD

Espinaca

99.0 mg8% VD

Spinach (Raw) provides 99.0 mg vs 47.0 mg in Broccoli (Raw) (+52.0 mg, +111%).

HierroEspinaca más alto

Brócoli

0.73 mg4% VD

Espinaca

2.7 mg15% VD

Spinach (Raw) provides 2.7 mg vs 0.73 mg in Broccoli (Raw) (+2.0 mg, +271%).

MagnesioEspinaca más alto

Brócoli

21.0 mg5% VD

Espinaca

79.0 mg19% VD

Spinach (Raw) provides 79.0 mg vs 21.0 mg in Broccoli (Raw) (+58.0 mg, +276%).

FósforoBrócoli más alto

Brócoli

66.0 mg5% VD

Espinaca

49.0 mg4% VD

Broccoli (Raw) provides 66.0 mg vs 49.0 mg in Spinach (Raw) (+17.0 mg, +35%).

ZincEspinaca más alto

Brócoli

0.41 mg4% VD

Espinaca

0.53 mg5% VD

Spinach (Raw) provides 0.53 mg vs 0.41 mg in Broccoli (Raw) (+0.12 mg, +29%).

Lípidos1 nutrientes

Grasa SaturadaSimilar

Brócoli

0.04 g

Espinaca

0.06 g

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of saturated fat (0.04 g).

Nutriente

Brócoli91 g (1 cup chopped florets (91 g))

Espinaca30 g (1 cup raw leaves (30 g))

Macronutrientes6 nutrientes

Calorías (Energía)Brócoli más alto

Brócoli

31 kcal2% VD

Espinaca

7 kcal

Broccoli (Raw) provides 31 kcal vs 7 kcal in Spinach (Raw) (+24 kcal, +348%).

ProteínaBrócoli más alto

Brócoli

2.6 g5% VD

Espinaca

0.86 g2% VD

Broccoli (Raw) provides 2.6 g vs 0.86 g in Spinach (Raw) (+1.7 g, +199%).

CarbohidratosBrócoli más alto

Brócoli

6.0 g2% VD

Espinaca

1.1 g

Broccoli (Raw) provides 6.0 g vs 1.1 g in Spinach (Raw) (+5.0 g, +455%).

Fibra DietéticaBrócoli más alto

Brócoli

2.4 g8% VD

Espinaca

0.66 g2% VD

Broccoli (Raw) provides 2.4 g vs 0.66 g in Spinach (Raw) (+1.7 g, +258%).

Grasa TotalBrócoli más alto

Brócoli

0.34 g

Espinaca

0.12 g

Broccoli (Raw) provides 0.34 g vs 0.12 g in Spinach (Raw) (+0.22 g, +188%).

AzúcaresBrócoli más alto

Brócoli

1.5 g3% VD

Espinaca

0.13 g

Broccoli (Raw) provides 1.5 g vs 0.13 g in Spinach (Raw) (+1.4 g, +1128%).

Vitaminas12 nutrientes

Vitamina CBrócoli más alto

Brócoli

81.2 mg90% VD

Espinaca

8.4 mg9% VD

Broccoli (Raw) provides 81.2 mg vs 8.4 mg in Spinach (Raw) (+72.7 mg, +863%).

Vitamina AEspinaca más alto

Brócoli

28 µg3% VD

Espinaca

141 µg16% VD

Spinach (Raw) provides 141 µg vs 28 µg in Broccoli (Raw) (+112 µg, +399%).

Vitamina DSimilar

Brócoli

0 µg

Espinaca

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina EBrócoli más alto

Brócoli

0.71 mg5% VD

Espinaca

0.61 mg4% VD

Broccoli (Raw) provides 0.71 mg vs 0.61 mg in Spinach (Raw) (+0.10 mg, +17%).

Vitamina KEspinaca más alto

Brócoli

92 µg77% VD

Espinaca

145 µg121% VD

Spinach (Raw) provides 145 µg vs 92 µg in Broccoli (Raw) (+52 µg, +57%).

Ácido FólicoSimilar

Brócoli

57 µg14% VD

Espinaca

58 µg15% VD

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of folate (dfe) (57 µg).

Vitamina B1 (Tiamina)Similar

Brócoli

0.06 mg5% VD

Espinaca

0.02 mg2% VD

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Vitamina B2 (Riboflavina)Similar

Brócoli

0.11 mg8% VD

Espinaca

0.06 mg4% VD

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Vitamina B3 (Niacina)Brócoli más alto

Brócoli

0.58 mg4% VD

Espinaca

0.22 mg1% VD

Broccoli (Raw) provides 0.58 mg vs 0.22 mg in Spinach (Raw) (+0.36 mg, +168%).

Vitamina B5Brócoli más alto

Brócoli

0.52 mg10% VD

Espinaca

0.02 mg

Broccoli (Raw) provides 0.52 mg vs 0.02 mg in Spinach (Raw) (+0.50 mg, +2574%).

Vitamina B6Brócoli más alto

Brócoli

0.16 mg9% VD

Espinaca

0.06 mg3% VD

Broccoli (Raw) provides slightly more vitamin b6 (0.16 mg vs 0.06 mg).

Vitamina B12Similar

Brócoli

0 µg

Espinaca

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerales7 nutrientes

SodioBrócoli más alto

Brócoli

30.0 mg1% VD

Espinaca

23.7 mg1% VD

Broccoli (Raw) provides 30.0 mg vs 23.7 mg in Spinach (Raw) (+6.3 mg, +27%).

PotasioBrócoli más alto

Brócoli

288 mg6% VD

Espinaca

167 mg4% VD

Broccoli (Raw) provides 288 mg vs 167 mg in Spinach (Raw) (+120 mg, +72%).

CalcioBrócoli más alto

Brócoli

42.8 mg3% VD

Espinaca

29.7 mg2% VD

Broccoli (Raw) provides 42.8 mg vs 29.7 mg in Spinach (Raw) (+13.1 mg, +44%).

HierroEspinaca más alto

Brócoli

0.66 mg4% VD

Espinaca

0.81 mg5% VD

Spinach (Raw) provides 0.81 mg vs 0.66 mg in Broccoli (Raw) (+0.15 mg, +22%).

MagnesioEspinaca más alto

Brócoli

19.1 mg5% VD

Espinaca

23.7 mg6% VD

Spinach (Raw) provides 23.7 mg vs 19.1 mg in Broccoli (Raw) (+4.6 mg, +24%).

FósforoBrócoli más alto

Brócoli

60.1 mg5% VD

Espinaca

14.7 mg1% VD

Broccoli (Raw) provides 60.1 mg vs 14.7 mg in Spinach (Raw) (+45.4 mg, +309%).

ZincBrócoli más alto

Brócoli

0.37 mg3% VD

Espinaca

0.16 mg1% VD

Broccoli (Raw) provides 0.37 mg vs 0.16 mg in Spinach (Raw) (+0.21 mg, +135%).

Lípidos1 nutrientes

Grasa SaturadaSimilar

Brócoli

0.04 g

Espinaca

0.02 g

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of saturated fat (0.04 g).

Nutriente

BrócoliAmount per 100 kcal (294 g)

EspinacaAmount per 100 kcal (435 g)

Macronutrientes6 nutrientes

Calorías (Energía)Similar

Brócoli

100 kcal5% VD

Espinaca

100 kcal5% VD

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of calories (energy) (100 kcal).

ProteínaEspinaca más alto

Brócoli

8.3 g17% VD

Espinaca

12.4 g25% VD

Spinach (Raw) provides 12.4 g vs 8.3 g in Broccoli (Raw) (+4.2 g, +50%).

CarbohidratosBrócoli más alto

Brócoli

19.5 g7% VD

Espinaca

15.8 g6% VD

Broccoli (Raw) provides 19.5 g vs 15.8 g in Spinach (Raw) (+3.7 g, +24%).

Fibra DietéticaEspinaca más alto

Brócoli

7.6 g27% VD

Espinaca

9.6 g34% VD

Spinach (Raw) provides 9.6 g vs 7.6 g in Broccoli (Raw) (+1.9 g, +25%).

Grasa TotalEspinaca más alto

Brócoli

1.1 g1% VD

Espinaca

1.7 g2% VD

Spinach (Raw) provides 1.7 g vs 1.1 g in Broccoli (Raw) (+0.61 g, +56%).

AzúcaresBrócoli más alto

Brócoli

5.0 g10% VD

Espinaca

1.8 g4% VD

Broccoli (Raw) provides 5.0 g vs 1.8 g in Spinach (Raw) (+3.2 g, +174%).

Vitaminas12 nutrientes

Vitamina CBrócoli más alto

Brócoli

262 mg291% VD

Espinaca

122 mg136% VD

Broccoli (Raw) provides 262 mg vs 122 mg in Spinach (Raw) (+140 mg, +115%).

Vitamina AEspinaca más alto

Brócoli

91 µg10% VD

Espinaca

2,040 µg227% VD

Spinach (Raw) provides 2,040 µg vs 91 µg in Broccoli (Raw) (+1,949 µg, +2138%).

Vitamina DSimilar

Brócoli

0 µg

Espinaca

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinaca más alto

Brócoli

2.3 mg15% VD

Espinaca

8.8 mg59% VD

Spinach (Raw) provides 8.8 mg vs 2.3 mg in Broccoli (Raw) (+6.5 mg, +285%).

Vitamina KEspinaca más alto

Brócoli

299 µg249% VD

Espinaca

2,101 µg1751% VD

Spinach (Raw) provides 2,101 µg vs 299 µg in Broccoli (Raw) (+1,802 µg, +603%).

Ácido FólicoEspinaca más alto

Brócoli

185 µg46% VD

Espinaca

844 µg211% VD

Spinach (Raw) provides 844 µg vs 185 µg in Broccoli (Raw) (+659 µg, +356%).

Vitamina B1 (Tiamina)Espinaca más alto

Brócoli

0.21 mg17% VD

Espinaca

0.34 mg28% VD

Spinach (Raw) provides 0.34 mg vs 0.21 mg in Broccoli (Raw) (+0.13 mg, +63%).

Vitamina B2 (Riboflavina)Espinaca más alto

Brócoli

0.34 mg26% VD

Espinaca

0.82 mg63% VD

Spinach (Raw) provides 0.82 mg vs 0.34 mg in Broccoli (Raw) (+0.48 mg, +139%).

Vitamina B3 (Niacina)Espinaca más alto

Brócoli

1.9 mg12% VD

Espinaca

3.1 mg20% VD

Spinach (Raw) provides 3.1 mg vs 1.9 mg in Broccoli (Raw) (+1.3 mg, +68%).

Vitamina B5Brócoli más alto

Brócoli

1.7 mg34% VD

Espinaca

0.28 mg6% VD

Broccoli (Raw) provides 1.7 mg vs 0.28 mg in Spinach (Raw) (+1.4 mg, +496%).

Vitamina B6Espinaca más alto

Brócoli

0.51 mg30% VD

Espinaca

0.85 mg50% VD

Spinach (Raw) provides 0.85 mg vs 0.51 mg in Broccoli (Raw) (+0.33 mg, +65%).

Vitamina B12Similar

Brócoli

0 µg

Espinaca

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerales7 nutrientes

SodioEspinaca más alto

Brócoli

97.0 mg4% VD

Espinaca

344 mg15% VD

Spinach (Raw) provides 344 mg vs 97.0 mg in Broccoli (Raw) (+247 mg, +254%).

PotasioEspinaca más alto

Brócoli

929 mg20% VD

Espinaca

2,427 mg52% VD

Spinach (Raw) provides 2,427 mg vs 929 mg in Broccoli (Raw) (+1,498 mg, +161%).

CalcioEspinaca más alto

Brócoli

138 mg11% VD

Espinaca

431 mg33% VD

Spinach (Raw) provides 431 mg vs 138 mg in Broccoli (Raw) (+292 mg, +212%).

HierroEspinaca más alto

Brócoli

2.1 mg12% VD

Espinaca

11.8 mg65% VD

Spinach (Raw) provides 11.8 mg vs 2.1 mg in Broccoli (Raw) (+9.6 mg, +449%).

MagnesioEspinaca más alto

Brócoli

61.7 mg15% VD

Espinaca

344 mg82% VD

Spinach (Raw) provides 344 mg vs 61.7 mg in Broccoli (Raw) (+282 mg, +457%).

FósforoEspinaca más alto

Brócoli

194 mg16% VD

Espinaca

213 mg17% VD

Spinach (Raw) provides 213 mg vs 194 mg in Broccoli (Raw) (+19.1 mg, +10%).

ZincEspinaca más alto

Brócoli

1.2 mg11% VD

Espinaca

2.3 mg21% VD

Spinach (Raw) provides 2.3 mg vs 1.2 mg in Broccoli (Raw) (+1.1 mg, +91%).

Lípidos1 nutrientes

Grasa SaturadaEspinaca más alto

Brócoli

0.11 g1% VD

Espinaca

0.27 g1% VD

Spinach (Raw) provides 0.27 g vs 0.11 g in Broccoli (Raw) (+0.16 g, +139%).

Nutriente

BrócoliNormalized to 300 kcal (882 g)

EspinacaNormalized to 300 kcal (1304 g)

Macronutrientes6 nutrientes

Calorías (Energía)Similar

Brócoli

300 kcal15% VD

Espinaca

300 kcal15% VD

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of calories (energy) (300 kcal).

ProteínaEspinaca más alto

Brócoli

24.9 g50% VD

Espinaca

37.3 g75% VD

Spinach (Raw) provides 37.3 g vs 24.9 g in Broccoli (Raw) (+12.4 g, +50%).

CarbohidratosBrócoli más alto

Brócoli

58.6 g21% VD

Espinaca

47.3 g17% VD

Broccoli (Raw) provides 58.6 g vs 47.3 g in Spinach (Raw) (+11.2 g, +24%).

Fibra DietéticaEspinaca más alto

Brócoli

22.9 g82% VD

Espinaca

28.7 g102% VD

Spinach (Raw) provides 28.7 g vs 22.9 g in Broccoli (Raw) (+5.8 g, +25%).

Grasa TotalEspinaca más alto

Brócoli

3.3 g4% VD

Espinaca

5.1 g7% VD

Spinach (Raw) provides 5.1 g vs 3.3 g in Broccoli (Raw) (+1.8 g, +56%).

AzúcaresBrócoli más alto

Brócoli

15.0 g30% VD

Espinaca

5.5 g11% VD

Broccoli (Raw) provides 15.0 g vs 5.5 g in Spinach (Raw) (+9.5 g, +174%).

Vitaminas12 nutrientes

Vitamina CBrócoli más alto

Brócoli

787 mg874% VD

Espinaca

366 mg407% VD

Broccoli (Raw) provides 787 mg vs 366 mg in Spinach (Raw) (+420 mg, +115%).

Vitamina AEspinaca más alto

Brócoli

273 µg30% VD

Espinaca

6,116 µg680% VD

Spinach (Raw) provides 6,116 µg vs 273 µg in Broccoli (Raw) (+5,842 µg, +2137%).

Vitamina DSimilar

Brócoli

0 µg

Espinaca

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamina EEspinaca más alto

Brócoli

6.9 mg46% VD

Espinaca

26.5 mg176% VD

Spinach (Raw) provides 26.5 mg vs 6.9 mg in Broccoli (Raw) (+19.6 mg, +285%).

Vitamina KEspinaca más alto

Brócoli

896 µg747% VD

Espinaca

6,297 µg5248% VD

Spinach (Raw) provides 6,297 µg vs 896 µg in Broccoli (Raw) (+5,401 µg, +603%).

Ácido FólicoEspinaca más alto

Brócoli

556 µg139% VD

Espinaca

2,530 µg632% VD

Spinach (Raw) provides 2,530 µg vs 556 µg in Broccoli (Raw) (+1,974 µg, +355%).

Vitamina B1 (Tiamina)Espinaca más alto

Brócoli

0.63 mg52% VD

Espinaca

1.0 mg85% VD

Spinach (Raw) provides 1.0 mg vs 0.63 mg in Broccoli (Raw) (+0.39 mg, +62%).

Vitamina B2 (Riboflavina)Espinaca más alto

Brócoli

1.0 mg79% VD

Espinaca

2.5 mg190% VD

Spinach (Raw) provides 2.5 mg vs 1.0 mg in Broccoli (Raw) (+1.4 mg, +139%).

Vitamina B3 (Niacina)Espinaca más alto

Brócoli

5.6 mg35% VD

Espinaca

9.4 mg59% VD

Spinach (Raw) provides 9.4 mg vs 5.6 mg in Broccoli (Raw) (+3.8 mg, +68%).

Vitamina B5Brócoli más alto

Brócoli

5.1 mg101% VD

Espinaca

0.85 mg17% VD

Broccoli (Raw) provides 5.1 mg vs 0.85 mg in Spinach (Raw) (+4.2 mg, +496%).

Vitamina B6Espinaca más alto

Brócoli

1.5 mg91% VD

Espinaca

2.5 mg150% VD

Spinach (Raw) provides 2.5 mg vs 1.5 mg in Broccoli (Raw) (+1.00 mg, +65%).

Vitamina B12Similar

Brócoli

0 µg

Espinaca

0 µg

Both Broccoli (Raw) and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerales7 nutrientes

SodioEspinaca más alto

Brócoli

291 mg13% VD

Espinaca

1,030 mg45% VD

Spinach (Raw) provides 1,030 mg vs 291 mg in Broccoli (Raw) (+739 mg, +254%).

PotasioEspinaca más alto

Brócoli

2,787 mg59% VD

Espinaca

7,276 mg155% VD

Spinach (Raw) provides 7,276 mg vs 2,787 mg in Broccoli (Raw) (+4,489 mg, +161%).

CalcioEspinaca más alto

Brócoli

415 mg32% VD

Espinaca

1,291 mg99% VD

Spinach (Raw) provides 1,291 mg vs 415 mg in Broccoli (Raw) (+876 mg, +211%).

HierroEspinaca más alto

Brócoli

6.4 mg36% VD

Espinaca

35.3 mg196% VD

Spinach (Raw) provides 35.3 mg vs 6.4 mg in Broccoli (Raw) (+28.9 mg, +449%).

MagnesioEspinaca más alto

Brócoli

185 mg44% VD

Espinaca

1,030 mg245% VD

Spinach (Raw) provides 1,030 mg vs 185 mg in Broccoli (Raw) (+845 mg, +456%).

FósforoEspinaca más alto

Brócoli

582 mg47% VD

Espinaca

639 mg51% VD

Spinach (Raw) provides 639 mg vs 582 mg in Broccoli (Raw) (+56.8 mg, +10%).

ZincEspinaca más alto

Brócoli

3.6 mg33% VD

Espinaca

6.9 mg63% VD

Spinach (Raw) provides 6.9 mg vs 3.6 mg in Broccoli (Raw) (+3.3 mg, +91%).

Lípidos1 nutrientes

Grasa SaturadaEspinaca más alto

Brócoli

0.34 g2% VD

Espinaca

0.82 g4% VD

Spinach (Raw) provides 0.82 g vs 0.34 g in Broccoli (Raw) (+0.48 g, +139%).

Brócoli vs Espinaca

Brócoli

Espinaca

Nutritional Takeaways

Resumen de la Comparación