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Broccoli vs. Apple strudel — In-Depth Nutrition Comparison

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The main differences between broccoli and apple strudel

  • Broccoli has more vitamin C, vitamin K, vitamin A, vitamin B6, folate, vitamin B2, and vitamin B5; however, apple strudel has more vitamin B12 and selenium.
  • Daily need coverage for vitamin C for broccoli is 97% higher.
  • Apple strudel has 35 times less vitamin K than broccoli. Broccoli has 101.6µg of vitamin K, while apple strudel has 2.9µg.
  • Broccoli is lower in saturated fat.
  • Apple strudel has a higher glycemic index than broccoli.

Food types used in this article are Broccoli, raw and Strudel, apple.

Infographic

Broccoli vs Apple strudel 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% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +213.3%
Contains more PotassiumPotassium +112.1%
Contains more IronIron +73.8%
Contains more CopperCopper +63.3%
Contains more ZincZinc +115.8%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -75.6%
Contains more SeleniumSelenium +144%
~equal in Manganese ~0.19mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin CVitamin C +5147.1%
Contains more Vitamin AVitamin A +416.7%
Contains more Vitamin B1Vitamin B1 +77.5%
Contains more Vitamin B2Vitamin B2 +368%
Contains more Vitamin B3Vitamin B3 +93.6%
Contains more Vitamin B5Vitamin B5 +112.2%
Contains more Vitamin B6Vitamin B6 +280.4%
Contains more Vitamin KVitamin K +3403.4%
Contains more FolateFolate +125%
Contains more Vitamin EVitamin E +82.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~17.4mg

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
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more WaterWater +105.3%
Contains more ProteinProtein +17%
Contains more FatsFats +2927%
Contains more CarbsCarbs +519%
~equal in Other ~0.9g

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
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +29600%
Contains more Poly. FatPolyunsaturated fat +13886.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Apple strudel DV% diff.
Vitamin C 89.2mg 1.7mg 97%
Vitamin K 101.6µg 2.9µg 82%
Polyunsaturated fat 0.038g 5.315g 35%
Fats 0.37g 11.2g 17%
Calories 34kcal 274kcal 12%
Carbs 6.64g 41.1g 11%
Vitamin B6 0.175mg 0.046mg 10%
Saturated fat 0.039g 2.044g 9%
Folate 63µg 28µg 9%
Vitamin B12 0µg 0.22µg 9%
Monounsaturated fat 0.011g 3.267g 8%
Selenium 2.5µg 6.1µg 7%
Lysine 0.135mg 153mg 7%
Vitamin B2 0.117mg 0.025mg 7%
Vitamin B5 0.573mg 0.27mg 6%
Phosphorus 66mg 33mg 5%
Potassium 316mg 149mg 5%
Iron 0.73mg 0.42mg 4%
Sodium 33mg 135mg 4%
Vitamin E 0.78mg 1.42mg 4%
Vitamin A 31µg 6µg 3%
Magnesium 21mg 9mg 3%
Vitamin B1 0.071mg 0.04mg 3%
Calcium 47mg 15mg 3%
Cholesterol 0mg 6mg 2%
Zinc 0.41mg 0.19mg 2%
Fiber 2.6g 2.2g 2%
Vitamin B3 0.639mg 0.33mg 2%
Copper 0.049mg 0.03mg 2%
Protein 2.82g 3.3g 1%
Manganese 0.21mg 0.19mg 1%
Fructose 0.68g 1%
Net carbs 4.04g 38.9g N/A
Sugar 1.7g 25.75g N/A
Choline 18.7mg 17.4mg 0%
Tryptophan 0.033mg 0.039mg 0%
Threonine 0.088mg 0.119mg 0%
Isoleucine 0.079mg 0.147mg 0%
Leucine 0.129mg 0.257mg 0%
Methionine 0.038mg 0.067mg 0%
Phenylalanine 0.117mg 0.151mg 0%
Valine 0.125mg 0.164mg 0%
Histidine 0.059mg 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Apple strudel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
59%
Broccoli
12%
Apple strudel
Minerals Daily Need Coverage Score
19%
Broccoli
14%
Apple strudel

Comparison summary

Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 24.05g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 102mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 2.005g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 27)
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 cheaper?
Apple strudel
Apple strudel is cheaper (difference - $0.4)

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 strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.