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  6. Beef broiled vs. Broccoli

Beef broiled vs. Broccoli — In-Depth Nutrition Comparison

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How are beef broiled and broccoli different?

  • Beef broiled is richer in vitamin B12, zinc, selenium, vitamin B3, iron, and phosphorus, while broccoli is higher in vitamin C and vitamin K.
  • Beef broiled covers your daily need for vitamin B12, 110% more than broccoli.
  • Broccoli has a higher glycemic index (32) than beef broiled (0).

Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Broccoli, raw types were used in this article.

Infographic

Beef broiled 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more IronIron +256.2%
Contains more CopperCopper +73.5%
Contains more ZincZinc +1439%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +760%
Contains more CalciumCalcium +161.1%
Contains less SodiumSodium -54.2%
Contains more ManganeseManganese +1650%
~equal in Magnesium ~21mg
~equal in Potassium ~316mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin B3Vitamin B3 +741.6%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +118.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +340.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +933.3%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +54.3%
Contains more Vitamin KVitamin K +8366.7%
Contains more FolateFolate +600%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef broiled Broccoli DV% diff.
Vitamin B12 2.64µg 0µg 110%
Vitamin C 0mg 89.2mg 99%
Vitamin K 1.2µg 101.6µg 84%
Zinc 6.31mg 0.41mg 54%
Protein 25.93g 2.82g 46%
Selenium 21.5µg 2.5µg 35%
Vitamin B3 5.378mg 0.639mg 30%
Cholesterol 88mg 0mg 29%
Saturated fat 5.895g 0.039g 27%
Iron 2.6mg 0.73mg 23%
Fats 15.41g 0.37g 23%
Phosphorus 198mg 66mg 19%
Monounsaturated fat 6.668g 0.011g 17%
Vitamin B6 0.382mg 0.175mg 16%
Folate 9µg 63µg 14%
Choline 82.4mg 18.7mg 12%
Calories 250kcal 34kcal 11%
Fiber 0g 2.6g 10%
Manganese 0.012mg 0.21mg 9%
Vitamin B2 0.176mg 0.117mg 5%
Copper 0.085mg 0.049mg 4%
Vitamin E 0.12mg 0.78mg 4%
Polyunsaturated fat 0.484g 0.038g 3%
Vitamin A 3µg 31µg 3%
Calcium 18mg 47mg 3%
Vitamin B5 0.658mg 0.573mg 2%
Vitamin B1 0.046mg 0.071mg 2%
Carbs 0g 6.64g 2%
Sodium 72mg 33mg 2%
Fructose 0.68g 1%
Net carbs 0g 4.04g N/A
Vitamin D 2IU 0IU 0%
Magnesium 21mg 21mg 0%
Potassium 318mg 316mg 0%
Sugar 0g 1.7g N/A
Trans fat 0.572g 0g N/A
Tryptophan 0.094mg 0.033mg 0%
Threonine 0.72mg 0.088mg 0%
Isoleucine 0.822mg 0.079mg 0%
Leucine 1.45mg 0.129mg 0%
Lysine 1.54mg 0.135mg 0%
Methionine 0.478mg 0.038mg 0%
Phenylalanine 0.725mg 0.117mg 0%
Valine 0.914mg 0.125mg 0%
Histidine 0.604mg 0.059mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.016g 0g N/A
Omega-6 - Gamma-linoleic acid 0.012g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
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 ProteinProtein +819.5%
Contains more FatsFats +4064.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +54%
Contains more OtherOther +27.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +60518.2%
Contains more Poly. FatPolyunsaturated fat +1173.7%
Contains less Sat. FatSaturated fat -99.3%

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.