Which has more calories: Broccoli, raw or New Zealand spinach, raw?

Broccoli, raw has more calories with 34 kcal per 100g, compared to New Zealand spinach, raw with 14 kcal per 100g.

Which has more protein: Broccoli, raw or New Zealand spinach, raw?

Broccoli, raw has more protein with 2,82g per 100g, compared to New Zealand spinach, raw with 1,5g per 100g.

What is the main nutritional difference between Broccoli, raw and New Zealand spinach, raw?

Broccoli, raw has 34 kcal, 2,82g protein, 0,37g fat, and 6,64g carbs per 100g. New Zealand spinach, raw has 14 kcal, 1,5g protein, 0,2g fat, and 2,5g carbs per 100g.

Which food has fewer carbs: Broccoli, raw or New Zealand spinach, raw?

New Zealand spinach, raw has fewer carbohydrates with 2,5g per 100g, compared to Broccoli, raw with 6,64g per 100g.

Broccoli, raw vs New Zealand spinach, raw

Nutrition comparison per 100g serving

Broccoli, raw

kcal

New Zealand spinach, raw

kcal

Macronutrient Comparison

Nutrient	Broccoli, raw	New Zealand spinach, raw	Winner
Calories	34 kcal	14 kcal
Total Fat	0.4g	0.2g
Saturated Fat	0.1g	0.0g
Cholesterol	0mg	0mg	=
Sodium	33mg	130mg
Total Carbohydrates	6.6g	2.5g
Dietary Fiber	2.6g	1.5g
Sugars	1.7g	0.3g
Protein	2.8g	1.5g

Vitamin Comparison

Vitamin	Broccoli, raw	New Zealand spinach, raw
Vitamin A	31mcg	0mcg
Vitamin C	89.2mg	30mg
Vitamin E	0.8mg	1.4mg
Vitamin K	102mcg	337mcg
Thiamin (B1)	0.1mg	0.0mg
Riboflavin (B2)	0.1mg	0.1mg
Niacin (B3)	0.6mg	0.5mg
Vitamin B6	0.2mg	0.3mg
Folate	63mcg	15mcg

Mineral Comparison

Mineral	Broccoli, raw	New Zealand spinach, raw
Calcium	47mg	58mg
Iron	0.7mg	0.8mg
Magnesium	21mg	39mg
Phosphorus	66mg	28mg
Potassium	316mg	130mg
Zinc	0.4mg	0.4mg
Selenium	2.5mcg	0.7mcg

ملخص

New Zealand spinach, raw is lower in calories. Broccoli, raw has more protein. Overall, both foods are closely matched.

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Nutritional Disclaimer

This content is for educational and informational purposes only. Nutritional values may vary based on preparation method, portion size, and product brand. Always consult a qualified healthcare provider or registered dietitian for personalized dietary advice.

Data sources: USDA FoodData Central, Korea MFDS, Japan MEXT.