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Broccoli vs. Apple pie — In-Depth Nutrition Comparison

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Summary of differences between Broccoli and Apple pie

  • Broccoli has more Vitamin C, Folate, Vitamin B6, Vitamin B5, Potassium, and Phosphorus, while Apple pie has more Iron, and Vitamin B1.
  • Broccoli covers your daily need of Vitamin C 96% more than Apple pie.
  • Broccoli contains 16 times more Folate than Apple pie. While Broccoli contains 63µg of Folate, Apple pie contains only 4µg.
  • The amount of Sodium in Broccoli is lower.

These are the specific foods used in this comparison Broccoli, raw and Pie, apple, commercially prepared, unenriched flour.

Infographic

Broccoli vs Apple pie 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.
Broccoli
Broccoli
9
:
1
Apple pie
Apple pie
Contains more Calcium +327.3%
Contains more Magnesium +200%
Contains more Phosphorus +175%
Contains more Potassium +386.2%
Contains less Sodium -87.6%
Contains more Zinc +156.3%
Contains more Manganese +15.4%
Contains more Iron +65.8%
Equal in Copper - 0.046
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Apple pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 46% 5% 11% 6% 35% 5% 16% 24% 0%
Contains more Calcium +327.3%
Contains more Magnesium +200%
Contains more Phosphorus +175%
Contains more Potassium +386.2%
Contains less Sodium -87.6%
Contains more Zinc +156.3%
Contains more Manganese +15.4%
Contains more Iron +65.8%
Equal in Copper - 0.046

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.
Broccoli
Broccoli
8
:
4
Apple pie
Apple pie
Contains more Vitamin A +402.4%
Contains more Vitamin C +2687.5%
Contains more Vitamin B5 +381.5%
Contains more Vitamin B6 +360.5%
Contains more Folate +1475%
Contains more Vitamin B1 +88.7%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +75.7%
Contains more Vitamin B12 +∞%
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%
Apple pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 11% 34% 37% 22% 8% 9% 3% 2% 0%
Contains more Vitamin A +402.4%
Contains more Vitamin C +2687.5%
Contains more Vitamin B5 +381.5%
Contains more Vitamin B6 +360.5%
Contains more Folate +1475%
Contains more Vitamin B1 +88.7%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +75.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
2
:
3
Apple pie
Apple pie
Contains more Protein +48.4%
Contains more Water +71.1%
Contains more Fats +2873%
Contains more Carbs +412%
Equal in Other - 0.9
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Apple pie
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more Protein +48.4%
Contains more Water +71.1%
Contains more Fats +2873%
Contains more Carbs +412%
Equal in Other - 0.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Apple pie
Apple pie
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +39790.9%
Contains more Polyunsaturated fat +5684.2%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Apple pie
37% 42% 21%
Saturated Fat: 3.797 g
Monounsaturated Fat: 4.388 g
Polyunsaturated fat: 2.198 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +39790.9%
Contains more Polyunsaturated fat +5684.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Apple pie Opinion
Net carbs 4.04g 32.4g Apple pie
Protein 2.82g 1.9g Broccoli
Fats 0.37g 11g Apple pie
Carbs 6.64g 34g Apple pie
Calories 34kcal 237kcal Apple pie
Fructose 0.68g Broccoli
Sugar 1.7g Apple pie
Fiber 2.6g 1.6g Broccoli
Calcium 47mg 11mg Broccoli
Iron 0.73mg 1.21mg Apple pie
Magnesium 21mg 7mg Broccoli
Phosphorus 66mg 24mg Broccoli
Potassium 316mg 65mg Broccoli
Sodium 33mg 266mg Broccoli
Zinc 0.41mg 0.16mg Broccoli
Copper 0.049mg 0.046mg Broccoli
Manganese 0.21mg 0.182mg Broccoli
Selenium 2.5µg Broccoli
Vitamin A 623IU 124IU Broccoli
Vitamin A RAE 31µg 29µg Broccoli
Vitamin E 0.78mg Broccoli
Vitamin C 89.2mg 3.2mg Broccoli
Vitamin B1 0.071mg 0.134mg Apple pie
Vitamin B2 0.117mg 0.158mg Apple pie
Vitamin B3 0.639mg 1.123mg Apple pie
Vitamin B5 0.573mg 0.119mg Broccoli
Vitamin B6 0.175mg 0.038mg Broccoli
Folate 63µg 4µg Broccoli
Vitamin B12 0µg 0.01µg Apple pie
Vitamin K 101.6µg Broccoli
Tryptophan 0.033mg 0.026mg Broccoli
Threonine 0.088mg 0.054mg Broccoli
Isoleucine 0.079mg 0.073mg Broccoli
Leucine 0.129mg 0.129mg
Lysine 0.135mg 0.07mg Broccoli
Methionine 0.038mg 0.032mg Broccoli
Phenylalanine 0.117mg 0.088mg Broccoli
Valine 0.125mg 0.084mg Broccoli
Histidine 0.059mg 0.038mg Broccoli
Saturated Fat 0.039g 3.797g Broccoli
Monounsaturated Fat 0.011g 4.388g Apple pie
Polyunsaturated fat 0.038g 2.198g Apple pie

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Apple pie
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
65%
Broccoli
11%
Apple pie
Minerals Daily Need Coverage Score
19%
Broccoli
15%
Apple pie

Comparison summary

Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 233mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 3.758g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 1.7g)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $0.4)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.