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  6. Jalapeño vs. Broccoli

Jalapeño vs. Broccoli — In-Depth Nutrition Comparison

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How are Jalapeño and Broccoli different?

  • Jalapeño is higher in Vitamin C, Vitamin B6, and Vitamin E , however, Broccoli is richer in Vitamin K, Folate, Iron, Phosphorus, and Vitamin B5.
  • Daily need coverage for Vitamin K from Broccoli is 69% higher.
  • Jalapeño contains 5 times more Vitamin E than Broccoli. While Jalapeño contains 3.58mg of Vitamin E , Broccoli contains only 0.78mg.

Peppers, jalapeno, raw and Broccoli, raw are the varieties used in this article.

Infographic

Jalapeño vs Broccoli 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.
Jalapeño
Jalapeño
1
:
9
Broccoli
Broccoli
Contains less Sodium -90.9%
Contains more Calcium +291.7%
Contains more Iron +192%
Contains more Magnesium +40%
Contains more Phosphorus +153.8%
Contains more Potassium +27.4%
Contains more Zinc +192.9%
Contains more Manganese +116.5%
Contains more Selenium +525%
Equal in Copper - 0.049
Jalapeño
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains less Sodium -90.9%
Contains more Calcium +291.7%
Contains more Iron +192%
Contains more Magnesium +40%
Contains more Phosphorus +153.8%
Contains more Potassium +27.4%
Contains more Zinc +192.9%
Contains more Manganese +116.5%
Contains more Selenium +525%
Equal in Copper - 0.049

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.
Jalapeño
Jalapeño
5
:
5
Broccoli
Broccoli
Contains more Vitamin A +73%
Contains more Vitamin E +359%
Contains more Vitamin C +33%
Contains more Vitamin B3 +100.3%
Contains more Vitamin B6 +139.4%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B5 +81.9%
Contains more Folate +133.3%
Contains more Vitamin K +449.2%
Jalapeño
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
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%
Contains more Vitamin A +73%
Contains more Vitamin E +359%
Contains more Vitamin C +33%
Contains more Vitamin B3 +100.3%
Contains more Vitamin B6 +139.4%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B5 +81.9%
Contains more Folate +133.3%
Contains more Vitamin K +449.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jalapeño
Jalapeño
1
:
3
Broccoli
Broccoli
Contains more Protein +209.9%
Contains more Other +64.2%
Equal in Fats - 0.37
Equal in Carbs - 6.64
Equal in Water - 89.3
Jalapeño
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +209.9%
Contains more Other +64.2%
Equal in Fats - 0.37
Equal in Carbs - 6.64
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jalapeño
Jalapeño
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +163.6%
Contains more Polyunsaturated fat +194.7%
Contains less Saturated Fat -57.6%
Jalapeño
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +163.6%
Contains more Polyunsaturated fat +194.7%
Contains less Saturated Fat -57.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Jalapeño
Jalapeño
2
:
3
Broccoli
Broccoli
Contains more Glucose +202%
Contains more Fructose +286.8%
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Jalapeño
36% 64%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 2.63 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Glucose +202%
Contains more Fructose +286.8%
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jalapeño Broccoli Opinion
Net carbs 3.7g 4.04g Broccoli
Protein 0.91g 2.82g Broccoli
Fats 0.37g 0.37g
Carbs 6.5g 6.64g Broccoli
Calories 29kcal 34kcal Broccoli
Fructose 2.63g 0.68g Jalapeño
Sugar 4.12g 1.7g Broccoli
Fiber 2.8g 2.6g Jalapeño
Calcium 12mg 47mg Broccoli
Iron 0.25mg 0.73mg Broccoli
Magnesium 15mg 21mg Broccoli
Phosphorus 26mg 66mg Broccoli
Potassium 248mg 316mg Broccoli
Sodium 3mg 33mg Jalapeño
Zinc 0.14mg 0.41mg Broccoli
Copper 0.046mg 0.049mg Broccoli
Manganese 0.097mg 0.21mg Broccoli
Selenium 0.4µg 2.5µg Broccoli
Vitamin A 1078IU 623IU Jalapeño
Vitamin A RAE 54µg 31µg Jalapeño
Vitamin E 3.58mg 0.78mg Jalapeño
Vitamin C 118.6mg 89.2mg Jalapeño
Vitamin B1 0.04mg 0.071mg Broccoli
Vitamin B2 0.07mg 0.117mg Broccoli
Vitamin B3 1.28mg 0.639mg Jalapeño
Vitamin B5 0.315mg 0.573mg Broccoli
Vitamin B6 0.419mg 0.175mg Jalapeño
Folate 27µg 63µg Broccoli
Vitamin K 18.5µg 101.6µg 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
Saturated Fat 0.092g 0.039g Broccoli
Monounsaturated Fat 0.029g 0.011g Jalapeño
Polyunsaturated fat 0.112g 0.038g Jalapeño
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

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

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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
64%
Jalapeño
65%
Broccoli
Minerals Daily Need Coverage Score
9%
Jalapeño
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 30mg)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 2.42g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.053g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.4)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.