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.
Detailed nutritional comparison of spam and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Spam src
Image of Broccoli src

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.

Note: The specific food items compared are: Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) and Broccoli (Broccoli, raw) .

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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.