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  6. Broccoli vs. Yogurt

Broccoli vs. Yogurt — In-Depth Nutrition Comparison

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What are the main differences between Broccoli and Yogurt?

  • Broccoli is richer in Vitamin C, Vitamin K, Folate, Fiber, Manganese, and Vitamin B6, yet Yogurt is richer in Vitamin B12, Selenium, Vitamin B2, and Phosphorus.
  • Broccoli's daily need coverage for Vitamin C is 99% higher.

We used Broccoli, raw and Yogurt, Greek, plain, nonfat types in this comparison.

Infographic

Broccoli vs Yogurt infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
6
:
4
Yogurt
Yogurt
Contains more Iron +942.9%
Contains more Magnesium +90.9%
Contains more Potassium +124.1%
Contains more Copper +188.2%
Contains more Manganese +2233.3%
Contains more Calcium +134%
Contains more Phosphorus +104.5%
Contains more Zinc +26.8%
Contains more Selenium +288%
Equal in Sodium - 36
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +942.9%
Contains more Magnesium +90.9%
Contains more Potassium +124.1%
Contains more Copper +188.2%
Contains more Manganese +2233.3%
Contains more Calcium +134%
Contains more Phosphorus +104.5%
Contains more Zinc +26.8%
Contains more Selenium +288%
Equal in Sodium - 36

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
9
:
2
Yogurt
Yogurt
Contains more Vitamin A +15475%
Contains more Vitamin E +7700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +208.7%
Contains more Vitamin B3 +207.2%
Contains more Vitamin B5 +73.1%
Contains more Vitamin B6 +177.8%
Contains more Folate +800%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +137.6%
Contains more Vitamin B12 +∞%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +15475%
Contains more Vitamin E +7700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +208.7%
Contains more Vitamin B3 +207.2%
Contains more Vitamin B5 +73.1%
Contains more Vitamin B6 +177.8%
Contains more Folate +800%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +137.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
3
:
2
Yogurt
Yogurt
Contains more Carbs +84.4%
Contains more Other +20.8%
Contains more Protein +261.3%
Equal in Fats - 0.39
Equal in Water - 85.1
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Carbs +84.4%
Contains more Other +20.8%
Contains more Protein +261.3%
Equal in Fats - 0.39
Equal in Water - 85.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
2
:
1
Yogurt
Yogurt
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +216.7%
Contains more Monounsaturated Fat +381.8%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains less Saturated Fat -66.7%
Contains more Polyunsaturated fat +216.7%
Contains more Monounsaturated Fat +381.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
4
:
2
Yogurt
Yogurt
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +1109.5%
Contains more Galactose +∞%
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +1109.5%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Yogurt
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Broccoli Yogurt Opinion
Net carbs 4.04g 3.6g Broccoli
Protein 2.82g 10.19g Yogurt
Fats 0.37g 0.39g Yogurt
Carbs 6.64g 3.6g Broccoli
Calories 34kcal 59kcal Yogurt
Fructose 0.68g 0g Broccoli
Sugar 1.7g 3.24g Broccoli
Fiber 2.6g 0g Broccoli
Calcium 47mg 110mg Yogurt
Iron 0.73mg 0.07mg Broccoli
Magnesium 21mg 11mg Broccoli
Phosphorus 66mg 135mg Yogurt
Potassium 316mg 141mg Broccoli
Sodium 33mg 36mg Broccoli
Zinc 0.41mg 0.52mg Yogurt
Copper 0.049mg 0.017mg Broccoli
Manganese 0.21mg 0.009mg Broccoli
Selenium 2.5µg 9.7µg Yogurt
Vitamin A 623IU 4IU Broccoli
Vitamin A RAE 31µg 1µg Broccoli
Vitamin E 0.78mg 0.01mg Broccoli
Vitamin C 89.2mg 0mg Broccoli
Vitamin B1 0.071mg 0.023mg Broccoli
Vitamin B2 0.117mg 0.278mg Yogurt
Vitamin B3 0.639mg 0.208mg Broccoli
Vitamin B5 0.573mg 0.331mg Broccoli
Vitamin B6 0.175mg 0.063mg Broccoli
Folate 63µg 7µg Broccoli
Vitamin B12 0µg 0.75µg Yogurt
Vitamin K 101.6µg 0µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Cholesterol 0mg 5mg Broccoli
Trans Fat 0g 0.006g Broccoli
Saturated Fat 0.039g 0.117g Broccoli
Monounsaturated Fat 0.011g 0.053g Yogurt
Polyunsaturated fat 0.038g 0.012g Broccoli
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Yogurt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Broccoli
17%
Yogurt
Minerals Daily Need Coverage Score
19%
Broccoli
19%
Yogurt

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 1.54g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.078g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $2.2)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.