Spam vs. Broccoli
Nutrition comparison of Spam and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
spam
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in spam and broccoli:
- Both broccoli and spam are high in Vitamin C and potassium.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Spam has more thiamin, niacin and Vitamin B12, however, broccoli contains more pantothenic acid and folate.
- Spam is an excellent source of protein.
USDA sources for nutritional information: Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spam is high in calories and broccoli has 88% less calories than spam - broccoli has 34 calories per 100 grams and spam has 293 calories.
For macronutrient ratios, spam is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Spam has a macronutrient ratio of 17:5:78 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Spam | Broccoli | |
|---|---|---|
| Protein | 17% | 28% |
| Carbohydrates | 5% | 65% |
| Fat | 78% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and spam contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and spam has 3.4g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than spam - broccoli has 2.6g of dietary fiber per 100 grams and spam does not contain significant amounts.
sugar
Spam has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and spam does not contain significant amounts.
Protein
protein
Spam is an excellent source of protein and it has 343% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and spam has 12.5g of protein.
Fat
saturated fat
Spam is high in saturated fat and broccoli has 99% less saturated fat than spam - broccoli has 0.11g of saturated fat per 100 grams and spam has 8.9g of saturated fat.
cholesterol
Broccoli has less cholesterol than spam - spam has 76mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Both broccoli and spam are high in Vitamin C. Broccoli has 107% more Vitamin C than spam - broccoli has 89.2mg of Vitamin C per 100 grams and spam has 43mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than spam - broccoli has 31ug of Vitamin A per 100 grams and spam does not contain significant amounts.
Vitamin D
Spam has more Vitamin D than broccoli - spam has 23iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and spam contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and spam has 0.24mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than spam - broccoli has 101.6ug of Vitamin K per 100 grams and spam does not contain significant amounts.
The B Vitamins
Spam has more thiamin, niacin and Vitamin B12, however, broccoli contains more pantothenic acid and folate. Both spam and broccoli contain significant amounts of riboflavin and Vitamin B6.
| Spam | Broccoli | |
|---|---|---|
| Thiamin | 0.264 MG | 0.071 MG |
| Riboflavin | 0.179 MG | 0.117 MG |
| Niacin | 3.175 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | 0.283 MG | 0.175 MG |
| Folate | 4 UG | 63 UG |
| Vitamin B12 | 0.61 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has more calcium than spam - broccoli has 47mg of calcium per 100 grams and spam does not contain significant amounts.
iron
Broccoli and spam contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and spam has 0.64mg of iron.
potassium
Both broccoli and spam are high in potassium. Spam has 78% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and spam has 564mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spam has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Spam | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.23 G | 0.0215 G |
| Total | 0.23 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, spam has more linoleic acid than broccoli per 100 grams.
| Spam | Broccoli | |
|---|---|---|
| linoleic acid | 2.436 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 2.436 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Spam g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does broccoli or spam contain more calories in 100 grams?Spam is high in calories and broccoli has 90% less calories than spam - broccoli has 34 calories in 100g and spam has 293 calories.
Does broccoli or spam have more carbohydrates?
By weight, broccoli and spam contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and spam has 3.4g of carbohydrates.
Does broccoli or spam contain more potassium?
Both broccoli and spam are high in potassium. Spam has 80% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and spam has 564mg of potassium.