ほうれん草 vs ブロッコリー
任意の2つの食品を選択し、マクロ栄養素、ビタミン、ミネラルを並べて比較：100gあたり、1食あたり、またはカロリー正規化。
Nutritional Takeaways
Based on standard 100g edible portion comparison
Spinach (Raw) has fewer calories (energy) (23 kcal vs 34 kcal, 11 kcal less).
Both provide similar protein (2.9 g vs 2.8 g).
Broccoli (Raw) provides 2.6 g vs 2.2 g in Spinach (Raw) (+0.40 g, +18%).
Broccoli (Raw) provides 89.2 mg vs 28.1 mg in Spinach (Raw) (+61.1 mg, +217%).
三大栄養素6 項目
Broccoli (Raw) provides 34 kcal vs 23 kcal in Spinach (Raw) (+11 kcal, +48%).
Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of protein (2.9 g).
Broccoli (Raw) provides 6.6 g vs 3.6 g in Spinach (Raw) (+3.0 g, +83%).
Broccoli (Raw) provides 2.6 g vs 2.2 g in Spinach (Raw) (+0.40 g, +18%).
Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of total fat (0.39 g).
Broccoli (Raw) provides 1.7 g vs 0.42 g in Spinach (Raw) (+1.3 g, +305%).
ビタミン12 項目
Broccoli (Raw) provides 89.2 mg vs 28.1 mg in Spinach (Raw) (+61.1 mg, +217%).
Spinach (Raw) provides 469 µg vs 31 µg in Broccoli (Raw) (+438 µg, +1413%).
Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of vitamin d (0 µg).
Spinach (Raw) provides 2.0 mg vs 0.78 mg in Broccoli (Raw) (+1.2 mg, +160%).
Spinach (Raw) provides 483 µg vs 102 µg in Broccoli (Raw) (+381 µg, +375%).
Spinach (Raw) provides 194 µg vs 63 µg in Broccoli (Raw) (+131 µg, +208%).
Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of thiamin (vitamin b1) (0.08 mg).
Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.12 mg).
Spinach (Raw) provides 0.72 mg vs 0.64 mg in Broccoli (Raw) (+0.08 mg, +13%).
Broccoli (Raw) provides 0.57 mg vs 0.07 mg in Spinach (Raw) (+0.51 mg, +782%).
Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of vitamin b6 (0.20 mg).
Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of vitamin b12 (0 µg).
ミネラル7 項目
Spinach (Raw) provides 79.0 mg vs 33.0 mg in Broccoli (Raw) (+46.0 mg, +139%).
Spinach (Raw) provides 558 mg vs 316 mg in Broccoli (Raw) (+242 mg, +77%).
Spinach (Raw) provides 99.0 mg vs 47.0 mg in Broccoli (Raw) (+52.0 mg, +111%).
Spinach (Raw) provides 2.7 mg vs 0.73 mg in Broccoli (Raw) (+2.0 mg, +271%).
Spinach (Raw) provides 79.0 mg vs 21.0 mg in Broccoli (Raw) (+58.0 mg, +276%).
Broccoli (Raw) provides 66.0 mg vs 49.0 mg in Spinach (Raw) (+17.0 mg, +35%).
Spinach (Raw) provides 0.53 mg vs 0.41 mg in Broccoli (Raw) (+0.12 mg, +29%).
脂質1 項目
Both Spinach (Raw) and Broccoli (Raw) provide similar amounts of saturated fat (0.06 g).