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  6. Broccoli, stalks, raw vs. Broccoli, frozen, chopped, cooked, boiled, drained, without salt

Broccoli, stalks, raw vs. Broccoli, frozen, chopped, cooked, boiled, drained, without salt — In-Depth Nutrition Comparison

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The main differences between Broccoli, stalks, raw and Broccoli, frozen, chopped, cooked, boiled, drained, without salt

  • Broccoli, frozen, chopped, cooked, boiled, drained, without salt contains less Vitamin C, Potassium, and Vitamin B5 than Broccoli, stalks, raw.
  • Daily need coverage for Vitamin C from Broccoli, stalks, raw is 59% higher.
  • Broccoli, frozen, chopped, cooked, boiled, drained, without salt has 2 times less Potassium than Broccoli, stalks, raw. Broccoli, stalks, raw has 325mg of Potassium, while Broccoli, frozen, chopped, cooked, boiled, drained, without salt has 142mg.

Food types used in this article are Broccoli, stalks, raw and Broccoli, frozen, chopped, cooked, boiled, drained, without salt.

Infographic

Broccoli, stalks, raw vs Broccoli, frozen, chopped, cooked, boiled, drained, without salt 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 9.3% 9.9% 13% 23% 11% 7.6% 21% 1.4% 29% 3.8%
Contains more MagnesiumMagnesium +92.3%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +128.9%
Contains more IronIron +44.3%
Contains more CopperCopper +32.4%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +34.7%
Contains more SeleniumSelenium +328.6%
Contains less SodiumSodium -59.3%
~equal in Manganese ~0.223mg

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% 24% 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 134% 61% 26% 0% 14% 19% 8.6% 16% 30% 0% 220% 42% 8.8%
Contains more Vitamin CVitamin C +132.4%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin B2Vitamin B2 +46.9%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +95.3%
Contains more Vitamin B6Vitamin B6 +22.3%
Contains more FolateFolate +26.8%
Contains more Vitamin AVitamin A +152.8%
~equal in Vitamin D ~0µg
~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: 5.24 g
Water: 90.69 g
Other: 0.74 g
3% 5% 91%
Protein: 3.1 g
Fats: 0.12 g
Carbs: 5.35 g
Water: 90.72 g
Other: 0.71 g
Contains more FatsFats +191.7%
~equal in Protein ~3.1g
~equal in Carbs ~5.35g
~equal in Water ~90.72g
~equal in Other ~0.71g

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
22% 10% 68%
Saturated Fat: Sat. Fat 0.018 g
Monounsaturated Fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated Fat +200%
Contains more Poly. FatPolyunsaturated fat +203.6%
Contains less Sat. FatSaturated Fat -66.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli, stalks, raw Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli, stalks, raw Broccoli, frozen, chopped, cooked, boiled, drained, without salt Opinion
Calories 28kcal 28kcal
Protein 2.98g 3.1g Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Fats 0.35g 0.12g Broccoli, stalks, raw
Vitamin C 93.2mg 40.1mg Broccoli, stalks, raw
Net carbs 5.24g 2.35g Broccoli, stalks, raw
Carbs 5.24g 5.35g Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Magnesium 25mg 13mg Broccoli, stalks, raw
Calcium 48mg 33mg Broccoli, stalks, raw
Potassium 325mg 142mg Broccoli, stalks, raw
Iron 0.88mg 0.61mg Broccoli, stalks, raw
Sugar 1.47g Broccoli, stalks, raw
Fiber 3g Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Copper 0.045mg 0.034mg Broccoli, stalks, raw
Zinc 0.4mg 0.28mg Broccoli, stalks, raw
Phosphorus 66mg 49mg Broccoli, stalks, raw
Sodium 27mg 11mg Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Vitamin A 400IU 1011IU Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Vitamin A RAE 20µg 51µg Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Vitamin E 1.32mg Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Manganese 0.229mg 0.223mg Broccoli, stalks, raw
Selenium 3µg 0.7µg Broccoli, stalks, raw
Vitamin B1 0.065mg 0.055mg Broccoli, stalks, raw
Vitamin B2 0.119mg 0.081mg Broccoli, stalks, raw
Vitamin B3 0.638mg 0.458mg Broccoli, stalks, raw
Vitamin B5 0.535mg 0.274mg Broccoli, stalks, raw
Vitamin B6 0.159mg 0.13mg Broccoli, stalks, raw
Vitamin K 88.1µg Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Folate 71µg 56µg Broccoli, stalks, raw
Choline 16.2mg Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Saturated Fat 0.054g 0.018g Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Monounsaturated Fat 0.024g 0.008g Broccoli, stalks, raw
Polyunsaturated fat 0.167g 0.055g Broccoli, stalks, raw
Tryptophan 0.029mg 0.032mg Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Threonine 0.091mg 0.101mg Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Isoleucine 0.109mg 0.121mg Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Leucine 0.131mg 0.145mg Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Lysine 0.141mg 0.156mg Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Methionine 0.034mg 0.037mg Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Phenylalanine 0.084mg 0.094mg Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Valine 0.128mg 0.142mg Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Histidine 0.05mg 0.055mg Broccoli, frozen, chopped, cooked, boiled, drained, without salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli, stalks, raw Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
39%
Broccoli, stalks, raw
45%
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Minerals Daily Need Coverage Score
20%
Broccoli, stalks, raw
13%
Broccoli, frozen, chopped, cooked, boiled, drained, without salt

Comparison summary

Which food is richer in minerals?
Broccoli, stalks, raw
Broccoli, stalks, raw is relatively richer in minerals
Which food is lower in Sugar?
Broccoli, stalks, raw
Broccoli, stalks, raw is lower in Sugar (difference - 1.47g)
Which food contains less Sodium?
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Broccoli, frozen, chopped, cooked, boiled, drained, without salt contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Broccoli, frozen, chopped, cooked, boiled, drained, without salt
Broccoli, frozen, chopped, cooked, boiled, drained, without salt is lower in Saturated Fat (difference - 0.036g)
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 ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Broccoli, stalks, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169331/nutrients
  2. Broccoli, frozen, chopped, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169969/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.