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  6. Broccoli vs. Beefsteak raw

Broccoli vs. Beefsteak raw — In-Depth Nutrition Comparison

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The main differences between broccoli and beefsteak raw

  • Broccoli has more vitamin C and vitamin K; however, beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron.
  • Daily need coverage for vitamin B12 for beefsteak raw is 112% higher.
  • Broccoli has a higher glycemic index than beefsteak raw.

Food types used in this article are Broccoli, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Broccoli vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +840%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +19%
Contains more PotassiumPotassium +18.7%
Contains more IronIron +174%
Contains more CopperCopper +61.2%
Contains more ZincZinc +1192.7%
Contains more PhosphorusPhosphorus +233.3%
Contains more SeleniumSelenium +1016%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1450%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +6673.3%
Contains more FolateFolate +2000%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +55.6%
Contains more Vitamin B3Vitamin B3 +690%
Contains more Vitamin B6Vitamin B6 +210.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Broccoli Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 1.5µg 83%
Selenium 2.5µg 27.9µg 46%
Zinc 0.41mg 5.3mg 44%
Protein 2.82g 21.38g 37%
Vitamin B3 0.639mg 5.048mg 28%
Vitamin B6 0.175mg 0.543mg 28%
Cholesterol 0mg 67mg 22%
Phosphorus 66mg 220mg 22%
Iron 0.73mg 2mg 16%
Folate 63µg 3µg 15%
Vitamin B5 0.573mg 11%
Fiber 2.6g 0g 10%
Manganese 0.21mg 9%
Saturated fat 0.039g 1.875g 8%
Fats 0.37g 5.36g 8%
Monounsaturated fat 0.011g 2.354g 6%
Calories 34kcal 134kcal 5%
Vitamin B2 0.117mg 0.182mg 5%
Vitamin E 0.78mg 5%
Calcium 47mg 5mg 4%
Choline 18.7mg 3%
Vitamin A 31µg 2µg 3%
Copper 0.049mg 0.079mg 3%
Potassium 316mg 375mg 2%
Carbs 6.64g 0g 2%
Vitamin D 0µg 0.1µg 1%
Fructose 0.68g 1%
Sodium 33mg 55mg 1%
Polyunsaturated fat 0.038g 0.189g 1%
Magnesium 21mg 25mg 1%
Net carbs 4.04g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 1.7g 0g N/A
Vitamin B1 0.071mg 0.075mg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.033mg 0.262mg 0%
Threonine 0.088mg 1.099mg 0%
Isoleucine 0.079mg 1.09mg 0%
Leucine 0.129mg 2.011mg 0%
Lysine 0.135mg 2.247mg 0%
Methionine 0.038mg 0.621mg 0%
Phenylalanine 0.117mg 0.931mg 0%
Valine 0.125mg 1.152mg 0%
Histidine 0.059mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.4%
Contains more OtherOther +163.6%
Contains more ProteinProtein +658.2%
Contains more FatsFats +1348.6%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +21300%
Contains more Poly. FatPolyunsaturated fat +397.4%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.