Compara Nutrición Lado a Lado

Espinaca vs Brócoli

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

Crisp fresh dark green spinach leaves arranged on clean studio surface

Verduras

Espinaca

23Calorías

2.9Proteína

2.2Fibra

28.1Vitamina C

Ver Detalles

Vibrant green fresh broccoli florets on clean stone background

Verduras

Brócoli

34Calorías

2.8Proteína

2.6Fibra

89.2Vitamina 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

Espinaca100 g edible portion

Brócoli100 g edible portion

Macronutrientes6 nutrientes

Calorías (Energía)Brócoli más alto

Espinaca

23 kcal1% VD

Brócoli

34 kcal2% VD

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

ProteínaSimilar

Espinaca

2.9 g6% VD

Brócoli

2.8 g6% VD

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of protein (2.9 g).

CarbohidratosBrócoli más alto

Espinaca

3.6 g1% VD

Brócoli

6.6 g2% VD

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

Fibra DietéticaBrócoli más alto

Espinaca

2.2 g8% VD

Brócoli

2.6 g9% VD

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

Grasa TotalSimilar

Espinaca

0.39 g1% VD

Brócoli

0.37 g

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of total fat (0.39 g).

AzúcaresBrócoli más alto

Espinaca

0.42 g1% VD

Brócoli

1.7 g3% VD

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

Vitaminas12 nutrientes

Vitamina CBrócoli más alto

Espinaca

28.1 mg31% VD

Brócoli

89.2 mg99% VD

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

Vitamina AEspinaca más alto

Espinaca

469 µg52% VD

Brócoli

31 µg3% VD

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

Vitamina DSimilar

Espinaca

0 µg

Brócoli

0 µg

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

Vitamina EEspinaca más alto

Espinaca

2.0 mg14% VD

Brócoli

0.78 mg5% VD

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

Vitamina KEspinaca más alto

Espinaca

483 µg402% VD

Brócoli

102 µg85% VD

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

Ácido FólicoEspinaca más alto

Espinaca

194 µg49% VD

Brócoli

63 µg16% VD

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

Vitamina B1 (Tiamina)Similar

Espinaca

0.08 mg7% VD

Brócoli

0.07 mg6% VD

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of thiamin (vitamin b1) (0.08 mg).

Vitamina B2 (Riboflavina)Espinaca más alto

Espinaca

0.19 mg15% VD

Brócoli

0.12 mg9% VD

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

Vitamina B3 (Niacina)Espinaca más alto

Espinaca

0.72 mg5% VD

Brócoli

0.64 mg4% VD

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

Vitamina B5Brócoli más alto

Espinaca

0.07 mg1% VD

Brócoli

0.57 mg11% VD

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

Vitamina B6Similar

Espinaca

0.20 mg11% VD

Brócoli

0.18 mg10% VD

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of vitamin b6 (0.20 mg).

Vitamina B12Similar

Espinaca

0 µg

Brócoli

0 µg

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

Minerales7 nutrientes

SodioEspinaca más alto

Espinaca

79.0 mg3% VD

Brócoli

33.0 mg1% VD

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

PotasioEspinaca más alto

Espinaca

558 mg12% VD

Brócoli

316 mg7% VD

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

CalcioEspinaca más alto

Espinaca

99.0 mg8% VD

Brócoli

47.0 mg4% VD

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

HierroEspinaca más alto

Espinaca

2.7 mg15% VD

Brócoli

0.73 mg4% VD

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

MagnesioEspinaca más alto

Espinaca

79.0 mg19% VD

Brócoli

21.0 mg5% VD

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

FósforoBrócoli más alto

Espinaca

49.0 mg4% VD

Brócoli

66.0 mg5% VD

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

ZincEspinaca más alto

Espinaca

0.53 mg5% VD

Brócoli

0.41 mg4% VD

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

Lípidos1 nutrientes

Grasa SaturadaSimilar

Espinaca

0.06 g

Brócoli

0.04 g

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of saturated fat (0.06 g).

Nutriente

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

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

Macronutrientes6 nutrientes

Calorías (Energía)Brócoli más alto

Espinaca

7 kcal

Brócoli

31 kcal2% VD

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

ProteínaBrócoli más alto

Espinaca

0.86 g2% VD

Brócoli

2.6 g5% VD

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

CarbohidratosBrócoli más alto

Espinaca

1.1 g

Brócoli

6.0 g2% VD

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

Fibra DietéticaBrócoli más alto

Espinaca

0.66 g2% VD

Brócoli

2.4 g8% VD

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

Grasa TotalBrócoli más alto

Espinaca

0.12 g

Brócoli

0.34 g

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

AzúcaresBrócoli más alto

Espinaca

0.13 g

Brócoli

1.5 g3% VD

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

Vitaminas12 nutrientes

Vitamina CBrócoli más alto

Espinaca

8.4 mg9% VD

Brócoli

81.2 mg90% VD

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

Vitamina AEspinaca más alto

Espinaca

141 µg16% VD

Brócoli

28 µg3% VD

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

Vitamina DSimilar

Espinaca

0 µg

Brócoli

0 µg

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

Vitamina EBrócoli más alto

Espinaca

0.61 mg4% VD

Brócoli

0.71 mg5% VD

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

Vitamina KEspinaca más alto

Espinaca

145 µg121% VD

Brócoli

92 µg77% VD

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

Ácido FólicoSimilar

Espinaca

58 µg15% VD

Brócoli

57 µg14% VD

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of folate (dfe) (58 µg).

Vitamina B1 (Tiamina)Similar

Espinaca

0.02 mg2% VD

Brócoli

0.06 mg5% VD

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of thiamin (vitamin b1) (0.02 mg).

Vitamina B2 (Riboflavina)Similar

Espinaca

0.06 mg4% VD

Brócoli

0.11 mg8% VD

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Vitamina B3 (Niacina)Brócoli más alto

Espinaca

0.22 mg1% VD

Brócoli

0.58 mg4% VD

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

Vitamina B5Brócoli más alto

Espinaca

0.02 mg

Brócoli

0.52 mg10% VD

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

Vitamina B6Brócoli más alto

Espinaca

0.06 mg3% VD

Brócoli

0.16 mg9% VD

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

Vitamina B12Similar

Espinaca

0 µg

Brócoli

0 µg

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

Minerales7 nutrientes

SodioBrócoli más alto

Espinaca

23.7 mg1% VD

Brócoli

30.0 mg1% VD

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

PotasioBrócoli más alto

Espinaca

167 mg4% VD

Brócoli

288 mg6% VD

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

CalcioBrócoli más alto

Espinaca

29.7 mg2% VD

Brócoli

42.8 mg3% VD

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

HierroEspinaca más alto

Espinaca

0.81 mg5% VD

Brócoli

0.66 mg4% VD

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

MagnesioEspinaca más alto

Espinaca

23.7 mg6% VD

Brócoli

19.1 mg5% VD

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

FósforoBrócoli más alto

Espinaca

14.7 mg1% VD

Brócoli

60.1 mg5% VD

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

ZincBrócoli más alto

Espinaca

0.16 mg1% VD

Brócoli

0.37 mg3% VD

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

Lípidos1 nutrientes

Grasa SaturadaSimilar

Espinaca

0.02 g

Brócoli

0.04 g

Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of saturated fat (0.02 g).

Nutriente

EspinacaAmount per 100 kcal (435 g)

BrócoliAmount per 100 kcal (294 g)

Macronutrientes6 nutrientes

Calorías (Energía)Similar

Espinaca

100 kcal5% VD

Brócoli

100 kcal5% VD

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

ProteínaEspinaca más alto

Espinaca

12.4 g25% VD

Brócoli

8.3 g17% VD

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

CarbohidratosBrócoli más alto

Espinaca

15.8 g6% VD

Brócoli

19.5 g7% VD

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

Fibra DietéticaEspinaca más alto

Espinaca

9.6 g34% VD

Brócoli

7.6 g27% VD

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

Grasa TotalEspinaca más alto

Espinaca

1.7 g2% VD

Brócoli

1.1 g1% VD

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

AzúcaresBrócoli más alto

Espinaca

1.8 g4% VD

Brócoli

5.0 g10% VD

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

Vitaminas12 nutrientes

Vitamina CBrócoli más alto

Espinaca

122 mg136% VD

Brócoli

262 mg291% VD

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

Vitamina AEspinaca más alto

Espinaca

2,040 µg227% VD

Brócoli

91 µg10% VD

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

Vitamina DSimilar

Espinaca

0 µg

Brócoli

0 µg

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

Vitamina EEspinaca más alto

Espinaca

8.8 mg59% VD

Brócoli

2.3 mg15% VD

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

Vitamina KEspinaca más alto

Espinaca

2,101 µg1751% VD

Brócoli

299 µg249% VD

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

Ácido FólicoEspinaca más alto

Espinaca

844 µg211% VD

Brócoli

185 µg46% VD

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

Vitamina B1 (Tiamina)Espinaca más alto

Espinaca

0.34 mg28% VD

Brócoli

0.21 mg17% VD

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

Vitamina B2 (Riboflavina)Espinaca más alto

Espinaca

0.82 mg63% VD

Brócoli

0.34 mg26% VD

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

Vitamina B3 (Niacina)Espinaca más alto

Espinaca

3.1 mg20% VD

Brócoli

1.9 mg12% VD

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

Vitamina B5Brócoli más alto

Espinaca

0.28 mg6% VD

Brócoli

1.7 mg34% VD

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

Vitamina B6Espinaca más alto

Espinaca

0.85 mg50% VD

Brócoli

0.51 mg30% VD

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

Vitamina B12Similar

Espinaca

0 µg

Brócoli

0 µg

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

Minerales7 nutrientes

SodioEspinaca más alto

Espinaca

344 mg15% VD

Brócoli

97.0 mg4% VD

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

PotasioEspinaca más alto

Espinaca

2,427 mg52% VD

Brócoli

929 mg20% VD

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

CalcioEspinaca más alto

Espinaca

431 mg33% VD

Brócoli

138 mg11% VD

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

HierroEspinaca más alto

Espinaca

11.8 mg65% VD

Brócoli

2.1 mg12% VD

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

MagnesioEspinaca más alto

Espinaca

344 mg82% VD

Brócoli

61.7 mg15% VD

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

FósforoEspinaca más alto

Espinaca

213 mg17% VD

Brócoli

194 mg16% VD

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

ZincEspinaca más alto

Espinaca

2.3 mg21% VD

Brócoli

1.2 mg11% VD

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

Lípidos1 nutrientes

Grasa SaturadaEspinaca más alto

Espinaca

0.27 g1% VD

Brócoli

0.11 g1% VD

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

Nutriente

EspinacaNormalized to 300 kcal (1304 g)

BrócoliNormalized to 300 kcal (882 g)

Macronutrientes6 nutrientes

Calorías (Energía)Similar

Espinaca

300 kcal15% VD

Brócoli

300 kcal15% VD

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

ProteínaEspinaca más alto

Espinaca

37.3 g75% VD

Brócoli

24.9 g50% VD

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

CarbohidratosBrócoli más alto

Espinaca

47.3 g17% VD

Brócoli

58.6 g21% VD

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

Fibra DietéticaEspinaca más alto

Espinaca

28.7 g102% VD

Brócoli

22.9 g82% VD

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

Grasa TotalEspinaca más alto

Espinaca

5.1 g7% VD

Brócoli

3.3 g4% VD

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

AzúcaresBrócoli más alto

Espinaca

5.5 g11% VD

Brócoli

15.0 g30% VD

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

Vitaminas12 nutrientes

Vitamina CBrócoli más alto

Espinaca

366 mg407% VD

Brócoli

787 mg874% VD

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

Vitamina AEspinaca más alto

Espinaca

6,116 µg680% VD

Brócoli

273 µg30% VD

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

Vitamina DSimilar

Espinaca

0 µg

Brócoli

0 µg

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

Vitamina EEspinaca más alto

Espinaca

26.5 mg176% VD

Brócoli

6.9 mg46% VD

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

Vitamina KEspinaca más alto

Espinaca

6,297 µg5248% VD

Brócoli

896 µg747% VD

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

Ácido FólicoEspinaca más alto

Espinaca

2,530 µg632% VD

Brócoli

556 µg139% VD

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

Vitamina B1 (Tiamina)Espinaca más alto

Espinaca

1.0 mg85% VD

Brócoli

0.63 mg52% VD

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

Vitamina B2 (Riboflavina)Espinaca más alto

Espinaca

2.5 mg190% VD

Brócoli

1.0 mg79% VD

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

Vitamina B3 (Niacina)Espinaca más alto

Espinaca

9.4 mg59% VD

Brócoli

5.6 mg35% VD

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

Vitamina B5Brócoli más alto

Espinaca

0.85 mg17% VD

Brócoli

5.1 mg101% VD

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

Vitamina B6Espinaca más alto

Espinaca

2.5 mg150% VD

Brócoli

1.5 mg91% VD

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

Vitamina B12Similar

Espinaca

0 µg

Brócoli

0 µg

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

Minerales7 nutrientes

SodioEspinaca más alto

Espinaca

1,030 mg45% VD

Brócoli

291 mg13% VD

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

PotasioEspinaca más alto

Espinaca

7,276 mg155% VD

Brócoli

2,787 mg59% VD

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

CalcioEspinaca más alto

Espinaca

1,291 mg99% VD

Brócoli

415 mg32% VD

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

HierroEspinaca más alto

Espinaca

35.3 mg196% VD

Brócoli

6.4 mg36% VD

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

MagnesioEspinaca más alto

Espinaca

1,030 mg245% VD

Brócoli

185 mg44% VD

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

FósforoEspinaca más alto

Espinaca

639 mg51% VD

Brócoli

582 mg47% VD

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

ZincEspinaca más alto

Espinaca

6.9 mg63% VD

Brócoli

3.6 mg33% VD

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

Lípidos1 nutrientes

Grasa SaturadaEspinaca más alto

Espinaca

0.82 g4% VD

Brócoli

0.34 g2% VD

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

Espinaca vs Brócoli

Espinaca

Brócoli

Nutritional Takeaways

Resumen de la Comparación