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  6. Broccoli, flower clusters, raw vs. Broccoli

Broccoli, flower clusters, raw vs. Broccoli — In-Depth Nutrition Comparison

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Significant differences between broccoli, flower clusters, raw and broccoli

    Specific food types used in this comparison are Broccoli, flower clusters, raw and Broccoli, raw.

    Infographic

    Broccoli, flower clusters, raw 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 18% 14% 29% 33% 15% 11% 28% 3.5% 30% 16%
    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 MagnesiumMagnesium +19%
    Contains more IronIron +20.5%
    Contains less SodiumSodium -18.2%
    Contains more SeleniumSelenium +20%
    ~equal in Calcium ~47mg
    ~equal in Potassium ~316mg
    ~equal in Copper ~0.049mg
    ~equal in Zinc ~0.41mg
    ~equal in Phosphorus ~66mg
    ~equal in Manganese ~0.21mg

    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 311% 0% 0% 0% 16% 27% 12% 32% 37% 0% 0% 53% 0%
    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 FolateFolate +12.7%
    Contains more Vitamin B6Vitamin B6 +10.1%
    ~equal in Vitamin C ~89.2mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.071mg
    ~equal in Vitamin B2 ~0.117mg
    ~equal in Vitamin B3 ~0.639mg
    ~equal in Vitamin B5 ~0.573mg
    ~equal in Vitamin B12 ~0µg

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    3% 5% 91%
    Protein: 2.98 g
    Fats: 0.35 g
    Carbs: 5.06 g
    Water: 90.69 g
    Other: 0.92 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 CarbsCarbs +31.2%
    ~equal in Protein ~2.82g
    ~equal in Fats ~0.37g
    ~equal in Water ~89.3g
    ~equal in Other ~0.87g

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    22% 10% 68%
    Saturated fat: Sat. Fat 0.054 g
    Monounsaturated fat: Mono. Fat 0.024 g
    Polyunsaturated fat: Poly. Fat 0.167 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 +118.2%
    Contains more Poly. FatPolyunsaturated fat +339.5%
    Contains less Sat. FatSaturated fat -27.8%

    Comparison summary table

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

    All nutrients comparison - raw data values

    Nutrient Broccoli, flower clusters, raw Broccoli DV% diff.
    Vitamin K 101.6µg 85%
    Vitamin E 0.78mg 5%
    Vitamin C 93.2mg 89.2mg 4%
    Vitamin A 31µg 3%
    Choline 18.7mg 3%
    Folate 71µg 63µg 2%
    Iron 0.88mg 0.73mg 2%
    Fructose 0.68g 1%
    Polyunsaturated fat 0.167g 0.038g 1%
    Carbs 5.06g 6.64g 1%
    Magnesium 25mg 21mg 1%
    Vitamin B6 0.159mg 0.175mg 1%
    Fiber 2.3g 2.6g 1%
    Vitamin B5 0.535mg 0.573mg 1%
    Selenium 3µg 2.5µg 1%
    Manganese 0.229mg 0.21mg 1%
    Calories 28kcal 34kcal 0%
    Protein 2.98g 2.82g 0%
    Fats 0.35g 0.37g 0%
    Net carbs 2.76g 4.04g N/A
    Calcium 48mg 47mg 0%
    Potassium 325mg 316mg 0%
    Sugar 1.48g 1.7g N/A
    Copper 0.045mg 0.049mg 0%
    Zinc 0.4mg 0.41mg 0%
    Phosphorus 66mg 66mg 0%
    Sodium 27mg 33mg 0%
    Vitamin B1 0.065mg 0.071mg 0%
    Vitamin B2 0.119mg 0.117mg 0%
    Vitamin B3 0.638mg 0.639mg 0%
    Saturated fat 0.054g 0.039g 0%
    Monounsaturated fat 0.024g 0.011g 0%
    Tryptophan 0.029mg 0.033mg 0%
    Threonine 0.091mg 0.088mg 0%
    Isoleucine 0.109mg 0.079mg 0%
    Leucine 0.131mg 0.129mg 0%
    Lysine 0.141mg 0.135mg 0%
    Methionine 0.034mg 0.038mg 0%
    Phenylalanine 0.084mg 0.117mg 0%
    Valine 0.128mg 0.125mg 0%
    Histidine 0.05mg 0.059mg 0%

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Broccoli, flower clusters, raw Broccoli
    Low Calories diet ok
    Low Fats diet ok
    Low Carbs diet ok
    Low Glycemic Index diet ok

    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
    38%
    Broccoli, flower clusters, raw
    59%
    Broccoli
    Minerals Daily Need Coverage Score
    20%
    Broccoli, flower clusters, raw
    19%
    Broccoli

    Comparison summary

    Which food is lower in Sugar?
    Broccoli, flower clusters, raw
    Broccoli, flower clusters, raw is lower in Sugar (difference - 0.22g)
    Which food contains less Sodium?
    Broccoli, flower clusters, raw
    Broccoli, flower clusters, raw contains less Sodium (difference - 6mg)
    Which food is lower in glycemic index?
    Broccoli, flower clusters, raw
    Broccoli, flower clusters, raw is lower in glycemic index (difference - 32)
    Which food is cheaper?
    Broccoli, flower clusters, raw
    Broccoli, flower clusters, raw is cheaper (difference - $0.4)
    Which food is richer in minerals?
    Broccoli, flower clusters, raw
    Broccoli, flower clusters, raw is relatively richer in minerals
    Which food is lower in Saturated fat?
    Broccoli
    Broccoli is lower in Saturated fat (difference - 0.015g)
    Which food is richer in vitamins?
    Broccoli
    Broccoli is relatively richer in vitamins
    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)

    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, flower clusters, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169330/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.