Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases. Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It shows the amounts side by side, making it easier to realize the amount of difference. Despite most vegan and vegetarian websites touting its high iron content, spinach for iron is simply a complete myth that I’m busting right here and right now with the science and not a bias towards one way of eating or another, like many of the sites touting spinach for iron. Broccoli, spinach and asparagus all contain iron, but spinach has the highest content -- a 1/2-cup serving contains 3.2 milligrams. Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Water also helps transporting nutrients and oxygen throughout the body. 2.64% higher water content per 100g ? Nutrition Comparison of Broccoli (Cooked) vs Cooked Kale vs Cooked Spinach. Spinach is a great source of iron. Its sprouts are used worldwide and there are no concerns in regard to their tolerance and safety for human body. Drawback for Using Spinach As an Iron Supplement. By seeing both foods compared, you can make wise choices on what you eat. It clocks in at approximately 2.6 milligrams of iron per 100 grams (according to the USDA food composition database). 0.34. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. Spinach is a true nutrient-dense food. Calories, protein, fats, carbonhydrates, vitamins, minerals and antioxidants in broccoli vs spinach. It is less sweet than glucose and contributes to the proper functioning of the immune system. 11090. Spinach. Proteins are essential for a healthy, balanced diet. What refers to minerals, it’s a great source of iron and contains 3 times more iron than the other one per 300grams. Pay attention at the most right column. It is necessary for breaking down carbohydrates and for processing amino acids and fats. And yet, when I was at Whole Foods last month, I came across a brand of raw vegan food that had this proudly labeled on the side of their product: First, let's take a look at the macros. 89.2mg vs 28.1mg; 8.82x more pantothenic acid per 100g? 0.12mg vs 0.06mg; 7.54x more pantothenic acid per 100g? Vitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting. But there is one worldwide known truth, you are what you eat. 0.34. Broccoli vs Spinach – Which Has A Better Nutritional Profile? (Source: USDA, see Reference 1) Both of these leafy greens are low in calories and loaded with vitamin K, which supports bone and cardiovascular health, and … Vitamin C begins to degrade immediately after harvest. This amazingly useful vegetable can be used in cooked, steamed, microwaved and raw form. Luteolin is a bioflavonoid found in plants and herbs. Calcium - raw broccoli contains 47mg, while cooked has 40mg. Spinach? Kaempferol is a bioflavonoid found in many plants. Broccoli. 2.6g vs 2.2g; 47.83% more food energy (kcal) per 100g ? Search the database of over 200,000 foods. Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. That’s why the preferable cooking method for it is steaming. It should look fresh and tender instead of being bruised and wilted. It’s packed with fiber, calcium and iron -- just to name a few – all for a minimal amount of calories per serving. Nevertheless, spinach is a great source of vitamin K, A and C, and the amounts of iron, calcium, potassium and magnesium are almost 2-3 times more than i… Meet broccoli's closest relatives. A sugar-heavy diet can cause metabolic dysfunctions. The daily value is 1000mg, so the difference between raw / cooked is negligible. Nutrition Comparison of Dandelion Greens vs Broccoli vs Mustard Spinach. A side-by-side comparison of broccoli and spinach reveals that broccoli contains more vitamin C and calcium, while spinach provides more iron, folate and vitamin A. Asparagus. Raw versus cooked spinach offers a trade-off. It is considered one of the healthiest greens on earth thanks to various types of flavonoid antioxidants present in spinach. Broccoli. But here's the truth: spinach doesn't have much more iron than other leafy greens like broccoli and Brussels sprouts. Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production. When it comes to vegetables, the U.S. can proudly dub itself Broccoli Nation. Include in your diet, in order of nutritional value, kale, spinach, swiss chard, collards, turnip greens, mustard greens, spinach, dandelion greens, beet greens, romaine, bibb and parsley. It is commonly found in grain-based foods like bread and cereals. If you want to use Spinach for Iron, that’s probably not a good choice.In fact, it’s a downright bad choice. It helps maintaining healthy bones, skin and vision, as well as a strong immune system. It stimulates the formation of bone mass and helps regulate estrogen levels. Iron: Broccoli 3% – Carrots 1% RDV Calcium: Broccoli 4% – Carrots 3% RDV. Lipids are essential for a healthy, balanced diet. According to a study published in the journal Food Chemistry in 1998, fresh broccoli loses 56% of vitamin C (on a dry weight basis) during the first 7 days after picking if it is stored at 20°C (68°F). Good for Protects Your Cells, Cardiovascular Health, Vision, Reproductive, Skin And Bone Health, Asthma And Allergies This leafy green is also consumed in cooked and raw form. The answer is a resounding NO. The daily requirement is 18mg, so neither raw or cooked will do much for you. 2.6x more vitamin E (alpha-tocopherol) per 100g, more vitamin E (alpha-tocopherol) per 100g. The vegetable used for this experiment was grown in special conditions and contained considerable high amount of selenium (approximately a few times more, than you can find in common ones sold in the grocery store). 11090 . Eating fruits, vegetables and whole grains rich in fiber helps the digestion process. So, I began researching the nutritional value of kale vs spinach, and in my course of research, I got to discover the proportion of iron in kale vs. iron in spinach. 0.07mg vs 0.07mg; 1.95x more riboflavin per 100g? Both kale and spinach are high in calcium and spinach is a great source of iron. Lactose is a type of sugar (disaccharide) usually found in milk, composed of galactose and glucose. Kale is a super vegetable that is fat-free that can also give the body a whole lot of nutrients. Both spinach and broccoli are high in Vitamin C, calcium, dietary fiber and potassium. Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose. Broccoli vs Kale. Although both of them are sensitive to temperature and you will lose all necessary nutrients when overcooking them. Frozen Broccoli. The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium). Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples. It has antioxidant and anti-inflammatory properties. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. With the amount of proteins these two greens are almost equal (2.82/2.86 in 100gr), whereas broccoli contains two times more carbohydrates than the other green. Iron Titration for Broccoli and Spinach Potassium Permanganate Purple Liquid (PL) First Sample of Solution We did four trials of the first purple solution. Galactose is one of the monosaccharides found in lactose. What refers to color, you can meet this vegetable from deep sage to dark green and purplish green. Broccoli however, is also packed with vitamin C which helps the body in the absorption and digestion of essential iron. As part of a balanced and nutritious diet, I wanted to make sure I was getting good levels of vitamins and minerals every day. Kale. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins. We can speak about its health benefits for hours and there will still be more to add. Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve. Spinach vs Kale vs Broccoli. Arugula vs Broccoli - In-Depth Nutrition Comparison. So it's good to eat it with foods that enhance iron absorption like meat , fish, poultry, citrus fruits or certain vegetables like broccoli, sweet peppers, tomatoes and potatoes [source: Tsang ]. Spinach is a superfood, but do you know how much Iron is in Kale vs. This makes the body unable to absorb enough iron. It often used in treating allergies. Nevertheless, spinach is a great source of vitamin K, A and C, and the amounts of iron, calcium, potassium and magnesium are almost 2-3 times more than in broccoli. Fresh vs. Furthermore, from the standpoint of calories per 100gr, the first one is higher in calories than the second one (the ratio is 34/23). For instance we are assuming that less saturated fats is good for you. Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3. The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. Obviously the more the food fulfils human daily needs, the more the summary score is, Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in. https://www.ncbi.nlm.nih.gov/pubmed/16965241, https://www.ars.usda.gov/news-events/news/research-news/2001/souped-up-broccoli-broccoli-sprouts-deter-cancers-in-rats/, Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients, Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients. Both these amazing vegetables have a similar nutritional profile, but this contest is won by spinach due to its increased level of vitamin A, vitamin K, folate, manganese, potassium, iron, calcium, and magnesium. On this page, we compare Broccoli Versus Spinach to see which food has fewer calories, less fat, more protein, and more fiber. So let’s compare two great vegetables and see what health benefits we can absorb from them. This means that with one serving of COOKED broccoli, you can more than 100% of your daily vitamin C. Iron - 0.73 mg for raw vs. 0.67 for cooked. The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. Zucchini, squash, baby, raw. The other useful green is spinach. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). The exact links of the foods presented on this page can be found below. Substantially more alpha carotene per 100g.Alpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. According another study this vegetable is enjoyed by kids when it is properly cooked instead of being soft and mushy, as because of excessive heat it loses flavor and useful nutrients. However, spinach also contains oxalic acid which inhibits iron absorption. Broccoli vs Spinach Nutrition Comparison of nutrients in broccoli vs spinach. Being the leading member of cruciferous family, broccoli is the well-known food of ancient Romans. Another interesting study has been carried out on rats stating that broccoli is able to prevent several types of cancer due to the high amount of selenium. It also grows very quickly and forms flowers and seeds fast. Spinach is also nutritionally rich green and contains considerable amount of manganese, magnesium, potassium, dietary fiber, vitamin B6, lutein, protein, choline, etc. But it should be mentioned that spinach contains critically high amounts of vitamins and minerals than broccoli (the ratio is 1/7). It is a perfect nutrient-dense food if we put together its anti-inflammatory and antioxidant properties. Foods with high water content help you stay hydrated. Loaded with fiber, folate, potassium, iron, magnesium, calcium, lutein, phytochemicals and vitamins A, C and K, leafy greens present an easy way to obtain a good portion of your daily vitamins and minerals. Calcium is a mineral which is very important for bone health. Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy. Explicitly more lactose per 100g.Lactose is a type of sugar (disaccharide) usually found in milk, composed of galactose and glucose. Explicitly more maltose per 100g.Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties. The recommended daily dose for adults is approximately 1000mg. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers. Failing to mention kale in the list of best iron rich vegetables is a grave mistake. Mineral comparison score is based on the number of minerals by which one or the other food is richer. CALORIC DENSITY . 11953. Spinach’s iron content actually trumps that of many other vegetables. Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair. Nutrition comparison for kale vs spinach. Why is Broccoli better than Spinach? Leafy Greens Leafy greens, such as spinach, kale, swiss chard, collard and beet greens contain between 2.5–6.4 mg of iron per cooked cup, or 14–36% of the RDI. Broccoli, raw. 2.6g vs 1.7g; 2.25x more folate per 100g? Broccoli vs Spinach. Broccoli, raw. Other Comparisons Similar to Broccoli Vs Spinach. Apigenin is a bioflavonoid compound found in plants and herbs, especially in chamomile plants. 18.18% more dietary fiber per 100g? HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down. Broccoli vs Chicken. First, let's take a look at the macros. There is an essential understanding due to the research made during recent decade that the risk of cancer in various organ systems in our body is mainly related to the combination of these three problems. Vegetarian Times writes that folate, vitamin C, niacin, riboflavin, and potassium are more available in raw spinach when it … Nevertheless, the latter is advisable for athletes and kids due to its high nutritional values, as it contains more calories than the other one. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. Spinach has more beta-carotene and lutein + zeaxanthin than broccoli, however, broccoli contains more alpha-carotene than spinach. This super vegetable has other health benefits as well, that we will list below: By summarizing, we should add that both greens contain many nutrients responsible for preventing cancer risk and other health problems like inflammation, cardio-vascular issues, digestive problems, diabetes, asthma and so on. Detailed nutrition comparison for spinach vs broccoli. Myricetin is a bioflavonoid found in many fruits and vegetables, as well as in red wine. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage. (the picture above was the calculation of our first trial) The final Broccoli vs Zucchini. Now that we’ve taken a closer look at all three of these individual vegetables, it’s time to start comparing them. Chicken, broilers or fryers, thigh, meat & skn, ckd, rstd. 2.82g vs 2.8g; 1.53x more dietary fiber per 100g? For example, 100 grams of spinach contains 1.1 times more iron than the same amount of red meat … In general, spinach contains significantly high amounts of vitamins and minerals. Compare Arugula to Broccoli by vitamins and minerals using the only readable nutrition comparison tool. Broccoli is a plant in the Brassicaceae family while Spinach is a flowering plant in the family of Amaranthaceae. Threonine is an essential amino acid that helps promote normal growth of the body. In raw form it is often added to smoothies and salads and there is a widespread idea that it is much healthier steamed than cooked. It also helps various systems in the body like cardiovascular, liver, nervous and immune system. *All our data comes from the USDA Nutrient Database. Broccoli: Zucchini: Protein = 17g. 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