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  6. Broccoli vs. Almonds

Broccoli vs. Almonds — In-Depth Nutrition Comparison

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Differences between broccoli and almonds

  • Broccoli is higher in vitamin C and vitamin K; however, almonds are richer in vitamin E, copper, manganese, vitamin B2, fats, phosphorus, magnesium, and protein.
  • Almonds' daily need coverage for vitamin E is 166% higher.
  • Almonds have a lower glycemic index (0) than broccoli (32).

The food types used in this comparison are Broccoli, raw and Nuts, almonds.

Infographic

Broccoli vs Almonds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +1185.7%
Contains more CalciumCalcium +472.3%
Contains more PotassiumPotassium +132%
Contains more IronIron +408.2%
Contains more CopperCopper +2004.1%
Contains more ZincZinc +661%
Contains more PhosphorusPhosphorus +628.8%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +937.6%
Contains more SeleniumSelenium +64%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +43.2%
Contains more Vitamin EVitamin E +3185.9%
Contains more Vitamin B1Vitamin B1 +188.7%
Contains more Vitamin B2Vitamin B2 +872.6%
Contains more Vitamin B3Vitamin B3 +466.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Almonds DV% diff.
Vitamin E 0.78mg 25.63mg 166%
Copper 0.049mg 1.031mg 109%
Vitamin C 89.2mg 0mg 99%
Manganese 0.21mg 2.179mg 86%
Vitamin K 101.6µg 0µg 85%
Polyunsaturated fat 0.038g 12.329g 82%
Vitamin B2 0.117mg 1.138mg 79%
Monounsaturated fat 0.011g 31.551g 79%
Fats 0.37g 49.93g 76%
Omega-6 (Linoleic acid) 12.32g 72%
Magnesium 21mg 270mg 59%
Phosphorus 66mg 481mg 59%
Fiber 2.6g 12.5g 40%
Protein 2.82g 21.15g 37%
Iron 0.73mg 3.71mg 37%
Calories 34kcal 579kcal 27%
Zinc 0.41mg 3.12mg 25%
Calcium 47mg 269mg 22%
Vitamin B3 0.639mg 3.618mg 19%
Saturated fat 0.039g 3.802g 17%
Potassium 316mg 733mg 12%
Vitamin B1 0.071mg 0.205mg 11%
Choline 18.7mg 52.1mg 6%
Carbs 6.64g 21.55g 5%
Folate 63µg 44µg 5%
Vitamin A 31µg 0µg 3%
Selenium 2.5µg 4.1µg 3%
Vitamin B6 0.175mg 0.137mg 3%
Vitamin B5 0.573mg 0.471mg 2%
Sodium 33mg 1mg 1%
Fructose 0.68g 0.11g 1%
Protein per 100 calories 8.3g 3.7g N/A
Calories per 10 g protein 121kcal 274kcal N/A
Weight per 100 calories 294g 17g N/A
Unsaturated / Saturated Fat ratio 1.3 12 N/A
Net carbs 4.04g 9.05g N/A
Sugar 1.7g 4.35g N/A
Starch 0g 0.72g 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.033mg 0.211mg 0%
Threonine 0.088mg 0.601mg 0%
Isoleucine 0.079mg 0.751mg 0%
Leucine 0.129mg 1.473mg 0%
Lysine 0.135mg 0.568mg 0%
Methionine 0.038mg 0.157mg 0%
Phenylalanine 0.117mg 1.132mg 0%
Valine 0.125mg 0.855mg 0%
Histidine 0.059mg 0.539mg 0%
Omega-3 (ALA) 0.003g 0%
Omega-6 (Eicosadienoic acid) 0g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1924.9%
Contains more ProteinProtein +650%
Contains more FatsFats +13394.6%
Contains more CarbsCarbs +224.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +286727.3%
Contains more Poly. FatPolyunsaturated fat +32344.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more GlucoseGlucose +188.2%
Contains more FructoseFructose +518.2%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +425%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3850%
Contains more GalactoseGalactose +∞%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.