Compare Nutrição Lado a Lado

Brócolis vs Espinafre

Selecione dois alimentos e compare macronutrientes, vitaminas e minerais lado a lado: por 100g, por porção ou normalizado por calorias.

Comparações Populares

Alimento A

Alimento B

Vibrant green fresh broccoli florets on clean stone background

Vegetais

Brócolis

34Calorias

2.8Proteína

2.6Fibras

89.2Vitamina C

Ver Detalhes

Crisp fresh dark green spinach leaves arranged on clean studio surface

Vegetais

Espinafre

23Calorias

2.9Proteína

2.2Fibras

28.1Vitamina C

Ver Detalhes

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Menos Calorias

-32%

Espinafre

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

Mais Proteína

+1%

Concentração Semelhante

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

Mais Fibras

+18%

Brócolis

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

Mais Vitamina C

+217%

Brócolis

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

Brócolis100 g edible portion

Espinafre100 g edible portion

Macronutrientes6 nutrientes

Calorias (Energia)Brócolis mais alto

Brócolis

34 kcal2% VD

Espinafre

23 kcal1% VD

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

ProteínaSemelhante

Brócolis

2.8 g6% VD

Espinafre

2.9 g6% VD

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

CarboidratosBrócolis mais alto

Brócolis

6.6 g2% VD

Espinafre

3.6 g1% VD

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

Fibra AlimentarBrócolis mais alto

Brócolis

2.6 g9% VD

Espinafre

2.2 g8% VD

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

Gordura TotalSemelhante

Brócolis

0.37 g

Espinafre

0.39 g1% VD

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

AçúcaresBrócolis mais alto

Brócolis

1.7 g3% VD

Espinafre

0.42 g1% VD

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

Vitaminas12 nutrientes

Vitamina CBrócolis mais alto

Brócolis

89.2 mg99% VD

Espinafre

28.1 mg31% VD

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

Vitamina AEspinafre mais alto

Brócolis

31 µg3% VD

Espinafre

469 µg52% VD

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

Vitamina DSemelhante

Brócolis

0 µg

Espinafre

0 µg

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

Vitamina EEspinafre mais alto

Brócolis

0.78 mg5% VD

Espinafre

2.0 mg14% VD

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

Vitamina KEspinafre mais alto

Brócolis

102 µg85% VD

Espinafre

483 µg402% VD

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

Ácido FólicoEspinafre mais alto

Brócolis

63 µg16% VD

Espinafre

194 µg49% VD

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

Vitamina B1 (Tiamina)Semelhante

Brócolis

0.07 mg6% VD

Espinafre

0.08 mg7% VD

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

Vitamina B2 (Riboflavina)Espinafre mais alto

Brócolis

0.12 mg9% VD

Espinafre

0.19 mg15% VD

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

Vitamina B3 (Niacina)Espinafre mais alto

Brócolis

0.64 mg4% VD

Espinafre

0.72 mg5% VD

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

Vitamina B5Brócolis mais alto

Brócolis

0.57 mg11% VD

Espinafre

0.07 mg1% VD

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

Vitamina B6Semelhante

Brócolis

0.18 mg10% VD

Espinafre

0.20 mg11% VD

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

Vitamina B12Semelhante

Brócolis

0 µg

Espinafre

0 µg

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

Minerais7 nutrientes

SódioEspinafre mais alto

Brócolis

33.0 mg1% VD

Espinafre

79.0 mg3% VD

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

PotássioEspinafre mais alto

Brócolis

316 mg7% VD

Espinafre

558 mg12% VD

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

CálcioEspinafre mais alto

Brócolis

47.0 mg4% VD

Espinafre

99.0 mg8% VD

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

FerroEspinafre mais alto

Brócolis

0.73 mg4% VD

Espinafre

2.7 mg15% VD

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

MagnésioEspinafre mais alto

Brócolis

21.0 mg5% VD

Espinafre

79.0 mg19% VD

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

FósforoBrócolis mais alto

Brócolis

66.0 mg5% VD

Espinafre

49.0 mg4% VD

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

ZincoEspinafre mais alto

Brócolis

0.41 mg4% VD

Espinafre

0.53 mg5% VD

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

Lipídios1 nutrientes

Gordura SaturadaSemelhante

Brócolis

0.04 g

Espinafre

0.06 g

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

Nutriente

Brócolis91 g (1 cup chopped florets (91 g))

Espinafre30 g (1 cup raw leaves (30 g))

Macronutrientes6 nutrientes

Calorias (Energia)Brócolis mais alto

Brócolis

31 kcal2% VD

Espinafre

7 kcal

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

ProteínaBrócolis mais alto

Brócolis

2.6 g5% VD

Espinafre

0.86 g2% VD

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

CarboidratosBrócolis mais alto

Brócolis

6.0 g2% VD

Espinafre

1.1 g

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

Fibra AlimentarBrócolis mais alto

Brócolis

2.4 g8% VD

Espinafre

0.66 g2% VD

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

Gordura TotalBrócolis mais alto

Brócolis

0.34 g

Espinafre

0.12 g

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

AçúcaresBrócolis mais alto

Brócolis

1.5 g3% VD

Espinafre

0.13 g

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

Vitaminas12 nutrientes

Vitamina CBrócolis mais alto

Brócolis

81.2 mg90% VD

Espinafre

8.4 mg9% VD

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

Vitamina AEspinafre mais alto

Brócolis

28 µg3% VD

Espinafre

141 µg16% VD

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

Vitamina DSemelhante

Brócolis

0 µg

Espinafre

0 µg

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

Vitamina EBrócolis mais alto

Brócolis

0.71 mg5% VD

Espinafre

0.61 mg4% VD

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

Vitamina KEspinafre mais alto

Brócolis

92 µg77% VD

Espinafre

145 µg121% VD

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

Ácido FólicoSemelhante

Brócolis

57 µg14% VD

Espinafre

58 µg15% VD

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

Vitamina B1 (Tiamina)Semelhante

Brócolis

0.06 mg5% VD

Espinafre

0.02 mg2% VD

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

Vitamina B2 (Riboflavina)Semelhante

Brócolis

0.11 mg8% VD

Espinafre

0.06 mg4% VD

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

Vitamina B3 (Niacina)Brócolis mais alto

Brócolis

0.58 mg4% VD

Espinafre

0.22 mg1% VD

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

Vitamina B5Brócolis mais alto

Brócolis

0.52 mg10% VD

Espinafre

0.02 mg

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

Vitamina B6Brócolis mais alto

Brócolis

0.16 mg9% VD

Espinafre

0.06 mg3% VD

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

Vitamina B12Semelhante

Brócolis

0 µg

Espinafre

0 µg

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

Minerais7 nutrientes

SódioBrócolis mais alto

Brócolis

30.0 mg1% VD

Espinafre

23.7 mg1% VD

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

PotássioBrócolis mais alto

Brócolis

288 mg6% VD

Espinafre

167 mg4% VD

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

CálcioBrócolis mais alto

Brócolis

42.8 mg3% VD

Espinafre

29.7 mg2% VD

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

FerroEspinafre mais alto

Brócolis

0.66 mg4% VD

Espinafre

0.81 mg5% VD

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

MagnésioEspinafre mais alto

Brócolis

19.1 mg5% VD

Espinafre

23.7 mg6% VD

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

FósforoBrócolis mais alto

Brócolis

60.1 mg5% VD

Espinafre

14.7 mg1% VD

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

ZincoBrócolis mais alto

Brócolis

0.37 mg3% VD

Espinafre

0.16 mg1% VD

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

Lipídios1 nutrientes

Gordura SaturadaSemelhante

Brócolis

0.04 g

Espinafre

0.02 g

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

Nutriente

BrócolisAmount per 100 kcal (294 g)

EspinafreAmount per 100 kcal (435 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Brócolis

100 kcal5% VD

Espinafre

100 kcal5% VD

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

ProteínaEspinafre mais alto

Brócolis

8.3 g17% VD

Espinafre

12.4 g25% VD

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

CarboidratosBrócolis mais alto

Brócolis

19.5 g7% VD

Espinafre

15.8 g6% VD

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

Fibra AlimentarEspinafre mais alto

Brócolis

7.6 g27% VD

Espinafre

9.6 g34% VD

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

Gordura TotalEspinafre mais alto

Brócolis

1.1 g1% VD

Espinafre

1.7 g2% VD

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

AçúcaresBrócolis mais alto

Brócolis

5.0 g10% VD

Espinafre

1.8 g4% VD

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

Vitaminas12 nutrientes

Vitamina CBrócolis mais alto

Brócolis

262 mg291% VD

Espinafre

122 mg136% VD

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

Vitamina AEspinafre mais alto

Brócolis

91 µg10% VD

Espinafre

2,040 µg227% VD

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

Vitamina DSemelhante

Brócolis

0 µg

Espinafre

0 µg

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

Vitamina EEspinafre mais alto

Brócolis

2.3 mg15% VD

Espinafre

8.8 mg59% VD

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

Vitamina KEspinafre mais alto

Brócolis

299 µg249% VD

Espinafre

2,101 µg1751% VD

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

Ácido FólicoEspinafre mais alto

Brócolis

185 µg46% VD

Espinafre

844 µg211% VD

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

Vitamina B1 (Tiamina)Espinafre mais alto

Brócolis

0.21 mg17% VD

Espinafre

0.34 mg28% VD

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

Vitamina B2 (Riboflavina)Espinafre mais alto

Brócolis

0.34 mg26% VD

Espinafre

0.82 mg63% VD

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

Vitamina B3 (Niacina)Espinafre mais alto

Brócolis

1.9 mg12% VD

Espinafre

3.1 mg20% VD

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

Vitamina B5Brócolis mais alto

Brócolis

1.7 mg34% VD

Espinafre

0.28 mg6% VD

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

Vitamina B6Espinafre mais alto

Brócolis

0.51 mg30% VD

Espinafre

0.85 mg50% VD

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

Vitamina B12Semelhante

Brócolis

0 µg

Espinafre

0 µg

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

Minerais7 nutrientes

SódioEspinafre mais alto

Brócolis

97.0 mg4% VD

Espinafre

344 mg15% VD

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

PotássioEspinafre mais alto

Brócolis

929 mg20% VD

Espinafre

2,427 mg52% VD

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

CálcioEspinafre mais alto

Brócolis

138 mg11% VD

Espinafre

431 mg33% VD

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

FerroEspinafre mais alto

Brócolis

2.1 mg12% VD

Espinafre

11.8 mg65% VD

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

MagnésioEspinafre mais alto

Brócolis

61.7 mg15% VD

Espinafre

344 mg82% VD

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

FósforoEspinafre mais alto

Brócolis

194 mg16% VD

Espinafre

213 mg17% VD

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

ZincoEspinafre mais alto

Brócolis

1.2 mg11% VD

Espinafre

2.3 mg21% VD

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

Lipídios1 nutrientes

Gordura SaturadaEspinafre mais alto

Brócolis

0.11 g1% VD

Espinafre

0.27 g1% VD

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

Nutriente

BrócolisNormalized to 300 kcal (882 g)

EspinafreNormalized to 300 kcal (1304 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Brócolis

300 kcal15% VD

Espinafre

300 kcal15% VD

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

ProteínaEspinafre mais alto

Brócolis

24.9 g50% VD

Espinafre

37.3 g75% VD

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

CarboidratosBrócolis mais alto

Brócolis

58.6 g21% VD

Espinafre

47.3 g17% VD

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

Fibra AlimentarEspinafre mais alto

Brócolis

22.9 g82% VD

Espinafre

28.7 g102% VD

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

Gordura TotalEspinafre mais alto

Brócolis

3.3 g4% VD

Espinafre

5.1 g7% VD

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

AçúcaresBrócolis mais alto

Brócolis

15.0 g30% VD

Espinafre

5.5 g11% VD

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

Vitaminas12 nutrientes

Vitamina CBrócolis mais alto

Brócolis

787 mg874% VD

Espinafre

366 mg407% VD

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

Vitamina AEspinafre mais alto

Brócolis

273 µg30% VD

Espinafre

6,116 µg680% VD

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

Vitamina DSemelhante

Brócolis

0 µg

Espinafre

0 µg

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

Vitamina EEspinafre mais alto

Brócolis

6.9 mg46% VD

Espinafre

26.5 mg176% VD

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

Vitamina KEspinafre mais alto

Brócolis

896 µg747% VD

Espinafre

6,297 µg5248% VD

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

Ácido FólicoEspinafre mais alto

Brócolis

556 µg139% VD

Espinafre

2,530 µg632% VD

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

Vitamina B1 (Tiamina)Espinafre mais alto

Brócolis

0.63 mg52% VD

Espinafre

1.0 mg85% VD

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

Vitamina B2 (Riboflavina)Espinafre mais alto

Brócolis

1.0 mg79% VD

Espinafre

2.5 mg190% VD

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

Vitamina B3 (Niacina)Espinafre mais alto

Brócolis

5.6 mg35% VD

Espinafre

9.4 mg59% VD

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

Vitamina B5Brócolis mais alto

Brócolis

5.1 mg101% VD

Espinafre

0.85 mg17% VD

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

Vitamina B6Espinafre mais alto

Brócolis

1.5 mg91% VD

Espinafre

2.5 mg150% VD

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

Vitamina B12Semelhante

Brócolis

0 µg

Espinafre

0 µg

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

Minerais7 nutrientes

SódioEspinafre mais alto

Brócolis

291 mg13% VD

Espinafre

1,030 mg45% VD

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

PotássioEspinafre mais alto

Brócolis

2,787 mg59% VD

Espinafre

7,276 mg155% VD

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

CálcioEspinafre mais alto

Brócolis

415 mg32% VD

Espinafre

1,291 mg99% VD

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

FerroEspinafre mais alto

Brócolis

6.4 mg36% VD

Espinafre

35.3 mg196% VD

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

MagnésioEspinafre mais alto

Brócolis

185 mg44% VD

Espinafre

1,030 mg245% VD

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

FósforoEspinafre mais alto

Brócolis

582 mg47% VD

Espinafre

639 mg51% VD

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

ZincoEspinafre mais alto

Brócolis

3.6 mg33% VD

Espinafre

6.9 mg63% VD

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

Lipídios1 nutrientes

Gordura SaturadaEspinafre mais alto

Brócolis

0.34 g2% VD

Espinafre

0.82 g4% VD

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

Brócolis vs Espinafre

Brócolis

Espinafre

Nutritional Takeaways

Resumo da Comparação