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  6. Broccoli vs. Beef broiled

Broccoli vs. Beef broiled — In-Depth Nutrition Comparison

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How are broccoli and beef broiled different?

  • Broccoli is richer in vitamin C and vitamin K, while beef broiled is higher in vitamin B12, zinc, selenium, vitamin B3, iron, and phosphorus.
  • Beef broiled covers your daily need for vitamin B12, 110% more than broccoli.
  • Broccoli is lower in saturated fat.
  • Broccoli has a higher glycemic index (32) than beef broiled (0).

Broccoli, raw and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled types were used in this article.

Infographic

Broccoli vs Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more CalciumCalcium +161.1%
Contains less SodiumSodium -54.2%
Contains more ManganeseManganese +1650%
Contains more IronIron +256.2%
Contains more CopperCopper +73.5%
Contains more ZincZinc +1439%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +760%
~equal in Magnesium ~21mg
~equal in Potassium ~318mg

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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +933.3%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +54.3%
Contains more Vitamin KVitamin K +8366.7%
Contains more FolateFolate +600%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin B3Vitamin B3 +741.6%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +118.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +340.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Beef broiled DV% diff.
Vitamin B12 0µg 2.64µg 110%
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 1.2µg 84%
Zinc 0.41mg 6.31mg 54%
Protein 2.82g 25.93g 46%
Selenium 2.5µg 21.5µg 35%
Vitamin B3 0.639mg 5.378mg 30%
Cholesterol 0mg 88mg 29%
Saturated fat 0.039g 5.895g 27%
Iron 0.73mg 2.6mg 23%
Fats 0.37g 15.41g 23%
Phosphorus 66mg 198mg 19%
Monounsaturated fat 0.011g 6.668g 17%
Vitamin B6 0.175mg 0.382mg 16%
Folate 63µg 9µg 14%
Choline 18.7mg 82.4mg 12%
Calories 34kcal 250kcal 11%
Fiber 2.6g 0g 10%
Manganese 0.21mg 0.012mg 9%
Vitamin B2 0.117mg 0.176mg 5%
Copper 0.049mg 0.085mg 4%
Vitamin E 0.78mg 0.12mg 4%
Polyunsaturated fat 0.038g 0.484g 3%
Vitamin A 31µg 3µg 3%
Calcium 47mg 18mg 3%
Vitamin B5 0.573mg 0.658mg 2%
Vitamin B1 0.071mg 0.046mg 2%
Carbs 6.64g 0g 2%
Sodium 33mg 72mg 2%
Fructose 0.68g 1%
Net carbs 4.04g 0g N/A
Vitamin D 0IU 2IU 0%
Magnesium 21mg 21mg 0%
Potassium 316mg 318mg 0%
Sugar 1.7g 0g N/A
Trans fat 0g 0.572g N/A
Tryptophan 0.033mg 0.094mg 0%
Threonine 0.088mg 0.72mg 0%
Isoleucine 0.079mg 0.822mg 0%
Leucine 0.129mg 1.45mg 0%
Lysine 0.135mg 1.54mg 0%
Methionine 0.038mg 0.478mg 0%
Phenylalanine 0.117mg 0.725mg 0%
Valine 0.125mg 0.914mg 0%
Histidine 0.059mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0g 0.012g 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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +54%
Contains more OtherOther +27.9%
Contains more ProteinProtein +819.5%
Contains more FatsFats +4064.9%

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +60518.2%
Contains more Poly. FatPolyunsaturated fat +1173.7%

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.