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Broccoli vs. Avocado oil — In-Depth Nutrition Comparison

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Differences between Broccoli and Avocado oil

  • Broccoli is higher than Avocado oil in Vitamin C, Folate, Vitamin B6, Vitamin B5, Fiber, Phosphorus, Potassium, Manganese, and Iron.
  • Broccoli's daily need coverage for Vitamin C is 99% higher.
  • Broccoli has less Saturated Fat.

The food types used in this comparison are Broccoli, raw and Oil, avocado.

Infographic

Broccoli vs Avocado oil 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.
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +26927%
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +26927%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +641300%
Contains more Polyunsaturated fat +35389.5%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
12% 74% 14%
Saturated Fat: 11.56 g
Monounsaturated Fat: 70.554 g
Polyunsaturated fat: 13.486 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +641300%
Contains more Polyunsaturated fat +35389.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Avocado oil Opinion
Net carbs 4.04g 0g Broccoli
Protein 2.82g 0g Broccoli
Fats 0.37g 100g Avocado oil
Carbs 6.64g 0g Broccoli
Calories 34kcal 884kcal Avocado oil
Fructose 0.68g Broccoli
Sugar 1.7g Avocado oil
Fiber 2.6g 0g Broccoli
Calcium 47mg 0mg Broccoli
Iron 0.73mg 0mg Broccoli
Magnesium 21mg 0mg Broccoli
Phosphorus 66mg 0mg Broccoli
Potassium 316mg 0mg Broccoli
Sodium 33mg 0mg Avocado oil
Zinc 0.41mg 0mg Broccoli
Copper 0.049mg 0mg Broccoli
Manganese 0.21mg 0mg Broccoli
Selenium 2.5µg 0µg Broccoli
Vitamin A 623IU 0IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg Broccoli
Vitamin C 89.2mg 0mg Broccoli
Vitamin B1 0.071mg 0mg Broccoli
Vitamin B2 0.117mg 0mg Broccoli
Vitamin B3 0.639mg 0mg Broccoli
Vitamin B5 0.573mg 0mg Broccoli
Vitamin B6 0.175mg 0mg Broccoli
Folate 63µg 0µg Broccoli
Vitamin K 101.6µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.039g 11.56g Broccoli
Monounsaturated Fat 0.011g 70.554g Avocado oil
Polyunsaturated fat 0.038g 13.486g Avocado oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Avocado oil
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
0%
Avocado oil
Minerals Daily Need Coverage Score
19%
Broccoli
0%
Avocado oil

Comparison summary

Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 11.521g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.6)
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?
Avocado oil
Avocado oil is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Avocado oil
Avocado oil is lower in glycemic index (difference - 32)

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. Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/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.