Compare Nutrição Lado a Lado

Espinafre vs Brócolis

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

Crisp fresh dark green spinach leaves arranged on clean studio surface

Vegetais

Espinafre

23Calorias

2.9Proteína

2.2Fibras

28.1Vitamina C

Ver Detalhes

Vibrant green fresh broccoli florets on clean stone background

Vegetais

Brócolis

34Calorias

2.8Proteína

2.6Fibras

89.2Vitamina 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

Espinafre100 g edible portion

Brócolis100 g edible portion

Macronutrientes6 nutrientes

Calorias (Energia)Brócolis mais alto

Espinafre

23 kcal1% VD

Brócolis

34 kcal2% VD

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

ProteínaSemelhante

Espinafre

2.9 g6% VD

Brócolis

2.8 g6% VD

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

CarboidratosBrócolis mais alto

Espinafre

3.6 g1% VD

Brócolis

6.6 g2% VD

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

Fibra AlimentarBrócolis mais alto

Espinafre

2.2 g8% VD

Brócolis

2.6 g9% VD

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

Gordura TotalSemelhante

Espinafre

0.39 g1% VD

Brócolis

0.37 g

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

AçúcaresBrócolis mais alto

Espinafre

0.42 g1% VD

Brócolis

1.7 g3% VD

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

Vitaminas12 nutrientes

Vitamina CBrócolis mais alto

Espinafre

28.1 mg31% VD

Brócolis

89.2 mg99% VD

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

Vitamina AEspinafre mais alto

Espinafre

469 µg52% VD

Brócolis

31 µg3% VD

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

Vitamina DSemelhante

Espinafre

0 µg

Brócolis

0 µg

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

Vitamina EEspinafre mais alto

Espinafre

2.0 mg14% VD

Brócolis

0.78 mg5% VD

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

Vitamina KEspinafre mais alto

Espinafre

483 µg402% VD

Brócolis

102 µg85% VD

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

Ácido FólicoEspinafre mais alto

Espinafre

194 µg49% VD

Brócolis

63 µg16% VD

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

Vitamina B1 (Tiamina)Semelhante

Espinafre

0.08 mg7% VD

Brócolis

0.07 mg6% VD

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

Vitamina B2 (Riboflavina)Espinafre mais alto

Espinafre

0.19 mg15% VD

Brócolis

0.12 mg9% VD

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

Vitamina B3 (Niacina)Espinafre mais alto

Espinafre

0.72 mg5% VD

Brócolis

0.64 mg4% VD

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

Vitamina B5Brócolis mais alto

Espinafre

0.07 mg1% VD

Brócolis

0.57 mg11% VD

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

Vitamina B6Semelhante

Espinafre

0.20 mg11% VD

Brócolis

0.18 mg10% VD

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

Vitamina B12Semelhante

Espinafre

0 µg

Brócolis

0 µg

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

Minerais7 nutrientes

SódioEspinafre mais alto

Espinafre

79.0 mg3% VD

Brócolis

33.0 mg1% VD

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

PotássioEspinafre mais alto

Espinafre

558 mg12% VD

Brócolis

316 mg7% VD

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

CálcioEspinafre mais alto

Espinafre

99.0 mg8% VD

Brócolis

47.0 mg4% VD

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

FerroEspinafre mais alto

Espinafre

2.7 mg15% VD

Brócolis

0.73 mg4% VD

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

MagnésioEspinafre mais alto

Espinafre

79.0 mg19% VD

Brócolis

21.0 mg5% VD

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

FósforoBrócolis mais alto

Espinafre

49.0 mg4% VD

Brócolis

66.0 mg5% VD

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

ZincoEspinafre mais alto

Espinafre

0.53 mg5% VD

Brócolis

0.41 mg4% VD

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

Lipídios1 nutrientes

Gordura SaturadaSemelhante

Espinafre

0.06 g

Brócolis

0.04 g

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

Nutriente

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

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

Macronutrientes6 nutrientes

Calorias (Energia)Brócolis mais alto

Espinafre

7 kcal

Brócolis

31 kcal2% VD

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

ProteínaBrócolis mais alto

Espinafre

0.86 g2% VD

Brócolis

2.6 g5% VD

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

CarboidratosBrócolis mais alto

Espinafre

1.1 g

Brócolis

6.0 g2% VD

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

Fibra AlimentarBrócolis mais alto

Espinafre

0.66 g2% VD

Brócolis

2.4 g8% VD

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

Gordura TotalBrócolis mais alto

Espinafre

0.12 g

Brócolis

0.34 g

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

AçúcaresBrócolis mais alto

Espinafre

0.13 g

Brócolis

1.5 g3% VD

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

Vitaminas12 nutrientes

Vitamina CBrócolis mais alto

Espinafre

8.4 mg9% VD

Brócolis

81.2 mg90% VD

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

Vitamina AEspinafre mais alto

Espinafre

141 µg16% VD

Brócolis

28 µg3% VD

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

Vitamina DSemelhante

Espinafre

0 µg

Brócolis

0 µg

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

Vitamina EBrócolis mais alto

Espinafre

0.61 mg4% VD

Brócolis

0.71 mg5% VD

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

Vitamina KEspinafre mais alto

Espinafre

145 µg121% VD

Brócolis

92 µg77% VD

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

Ácido FólicoSemelhante

Espinafre

58 µg15% VD

Brócolis

57 µg14% VD

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

Vitamina B1 (Tiamina)Semelhante

Espinafre

0.02 mg2% VD

Brócolis

0.06 mg5% VD

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

Vitamina B2 (Riboflavina)Semelhante

Espinafre

0.06 mg4% VD

Brócolis

0.11 mg8% VD

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

Vitamina B3 (Niacina)Brócolis mais alto

Espinafre

0.22 mg1% VD

Brócolis

0.58 mg4% VD

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

Vitamina B5Brócolis mais alto

Espinafre

0.02 mg

Brócolis

0.52 mg10% VD

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

Vitamina B6Brócolis mais alto

Espinafre

0.06 mg3% VD

Brócolis

0.16 mg9% VD

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

Vitamina B12Semelhante

Espinafre

0 µg

Brócolis

0 µg

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

Minerais7 nutrientes

SódioBrócolis mais alto

Espinafre

23.7 mg1% VD

Brócolis

30.0 mg1% VD

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

PotássioBrócolis mais alto

Espinafre

167 mg4% VD

Brócolis

288 mg6% VD

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

CálcioBrócolis mais alto

Espinafre

29.7 mg2% VD

Brócolis

42.8 mg3% VD

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

FerroEspinafre mais alto

Espinafre

0.81 mg5% VD

Brócolis

0.66 mg4% VD

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

MagnésioEspinafre mais alto

Espinafre

23.7 mg6% VD

Brócolis

19.1 mg5% VD

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

FósforoBrócolis mais alto

Espinafre

14.7 mg1% VD

Brócolis

60.1 mg5% VD

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

ZincoBrócolis mais alto

Espinafre

0.16 mg1% VD

Brócolis

0.37 mg3% VD

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

Lipídios1 nutrientes

Gordura SaturadaSemelhante

Espinafre

0.02 g

Brócolis

0.04 g

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

Nutriente

EspinafreAmount per 100 kcal (435 g)

BrócolisAmount per 100 kcal (294 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Espinafre

100 kcal5% VD

Brócolis

100 kcal5% VD

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

ProteínaEspinafre mais alto

Espinafre

12.4 g25% VD

Brócolis

8.3 g17% VD

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

CarboidratosBrócolis mais alto

Espinafre

15.8 g6% VD

Brócolis

19.5 g7% VD

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

Fibra AlimentarEspinafre mais alto

Espinafre

9.6 g34% VD

Brócolis

7.6 g27% VD

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

Gordura TotalEspinafre mais alto

Espinafre

1.7 g2% VD

Brócolis

1.1 g1% VD

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

AçúcaresBrócolis mais alto

Espinafre

1.8 g4% VD

Brócolis

5.0 g10% VD

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

Vitaminas12 nutrientes

Vitamina CBrócolis mais alto

Espinafre

122 mg136% VD

Brócolis

262 mg291% VD

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

Vitamina AEspinafre mais alto

Espinafre

2,040 µg227% VD

Brócolis

91 µg10% VD

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

Vitamina DSemelhante

Espinafre

0 µg

Brócolis

0 µg

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

Vitamina EEspinafre mais alto

Espinafre

8.8 mg59% VD

Brócolis

2.3 mg15% VD

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

Vitamina KEspinafre mais alto

Espinafre

2,101 µg1751% VD

Brócolis

299 µg249% VD

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

Ácido FólicoEspinafre mais alto

Espinafre

844 µg211% VD

Brócolis

185 µg46% VD

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

Vitamina B1 (Tiamina)Espinafre mais alto

Espinafre

0.34 mg28% VD

Brócolis

0.21 mg17% VD

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

Vitamina B2 (Riboflavina)Espinafre mais alto

Espinafre

0.82 mg63% VD

Brócolis

0.34 mg26% VD

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

Vitamina B3 (Niacina)Espinafre mais alto

Espinafre

3.1 mg20% VD

Brócolis

1.9 mg12% VD

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

Vitamina B5Brócolis mais alto

Espinafre

0.28 mg6% VD

Brócolis

1.7 mg34% VD

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

Vitamina B6Espinafre mais alto

Espinafre

0.85 mg50% VD

Brócolis

0.51 mg30% VD

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

Vitamina B12Semelhante

Espinafre

0 µg

Brócolis

0 µg

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

Minerais7 nutrientes

SódioEspinafre mais alto

Espinafre

344 mg15% VD

Brócolis

97.0 mg4% VD

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

PotássioEspinafre mais alto

Espinafre

2,427 mg52% VD

Brócolis

929 mg20% VD

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

CálcioEspinafre mais alto

Espinafre

431 mg33% VD

Brócolis

138 mg11% VD

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

FerroEspinafre mais alto

Espinafre

11.8 mg65% VD

Brócolis

2.1 mg12% VD

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

MagnésioEspinafre mais alto

Espinafre

344 mg82% VD

Brócolis

61.7 mg15% VD

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

FósforoEspinafre mais alto

Espinafre

213 mg17% VD

Brócolis

194 mg16% VD

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

ZincoEspinafre mais alto

Espinafre

2.3 mg21% VD

Brócolis

1.2 mg11% VD

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

Lipídios1 nutrientes

Gordura SaturadaEspinafre mais alto

Espinafre

0.27 g1% VD

Brócolis

0.11 g1% VD

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

Nutriente

EspinafreNormalized to 300 kcal (1304 g)

BrócolisNormalized to 300 kcal (882 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Espinafre

300 kcal15% VD

Brócolis

300 kcal15% VD

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

ProteínaEspinafre mais alto

Espinafre

37.3 g75% VD

Brócolis

24.9 g50% VD

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

CarboidratosBrócolis mais alto

Espinafre

47.3 g17% VD

Brócolis

58.6 g21% VD

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

Fibra AlimentarEspinafre mais alto

Espinafre

28.7 g102% VD

Brócolis

22.9 g82% VD

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

Gordura TotalEspinafre mais alto

Espinafre

5.1 g7% VD

Brócolis

3.3 g4% VD

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

AçúcaresBrócolis mais alto

Espinafre

5.5 g11% VD

Brócolis

15.0 g30% VD

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

Vitaminas12 nutrientes

Vitamina CBrócolis mais alto

Espinafre

366 mg407% VD

Brócolis

787 mg874% VD

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

Vitamina AEspinafre mais alto

Espinafre

6,116 µg680% VD

Brócolis

273 µg30% VD

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

Vitamina DSemelhante

Espinafre

0 µg

Brócolis

0 µg

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

Vitamina EEspinafre mais alto

Espinafre

26.5 mg176% VD

Brócolis

6.9 mg46% VD

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

Vitamina KEspinafre mais alto

Espinafre

6,297 µg5248% VD

Brócolis

896 µg747% VD

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

Ácido FólicoEspinafre mais alto

Espinafre

2,530 µg632% VD

Brócolis

556 µg139% VD

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

Vitamina B1 (Tiamina)Espinafre mais alto

Espinafre

1.0 mg85% VD

Brócolis

0.63 mg52% VD

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

Vitamina B2 (Riboflavina)Espinafre mais alto

Espinafre

2.5 mg190% VD

Brócolis

1.0 mg79% VD

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

Vitamina B3 (Niacina)Espinafre mais alto

Espinafre

9.4 mg59% VD

Brócolis

5.6 mg35% VD

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

Vitamina B5Brócolis mais alto

Espinafre

0.85 mg17% VD

Brócolis

5.1 mg101% VD

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

Vitamina B6Espinafre mais alto

Espinafre

2.5 mg150% VD

Brócolis

1.5 mg91% VD

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

Vitamina B12Semelhante

Espinafre

0 µg

Brócolis

0 µg

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

Minerais7 nutrientes

SódioEspinafre mais alto

Espinafre

1,030 mg45% VD

Brócolis

291 mg13% VD

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

PotássioEspinafre mais alto

Espinafre

7,276 mg155% VD

Brócolis

2,787 mg59% VD

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

CálcioEspinafre mais alto

Espinafre

1,291 mg99% VD

Brócolis

415 mg32% VD

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

FerroEspinafre mais alto

Espinafre

35.3 mg196% VD

Brócolis

6.4 mg36% VD

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

MagnésioEspinafre mais alto

Espinafre

1,030 mg245% VD

Brócolis

185 mg44% VD

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

FósforoEspinafre mais alto

Espinafre

639 mg51% VD

Brócolis

582 mg47% VD

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

ZincoEspinafre mais alto

Espinafre

6.9 mg63% VD

Brócolis

3.6 mg33% VD

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

Lipídios1 nutrientes

Gordura SaturadaEspinafre mais alto

Espinafre

0.82 g4% VD

Brócolis

0.34 g2% VD

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

Espinafre vs Brócolis

Espinafre

Brócolis

Nutritional Takeaways

Resumo da Comparação