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Broccoli vs. Chicken meat — In-Depth Nutrition Comparison

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How are broccoli and chicken meat different?

  • Broccoli is higher in vitamin C, vitamin K, and folate; however, chicken meat is richer in vitamin B3, selenium, vitamin B6, phosphorus, and zinc.
  • Daily need coverage for vitamin C for broccoli is 99% higher.
  • Broccoli contains 42 times more vitamin K than chicken meat. While broccoli contains 101.6µg of vitamin K, chicken meat contains only 2.4µg.
  • Broccoli has less saturated fat.
  • Chicken meat has a lower glycemic index (0) than broccoli (32).

Broccoli, raw and Chicken, broilers or fryers, meat and skin, cooked, roasted are the varieties used in this article.

Infographic

Broccoli vs Chicken meat infographic
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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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more CalciumCalcium +213.3%
Contains more PotassiumPotassium +41.7%
Contains less SodiumSodium -59.8%
Contains more ManganeseManganese +950%
Contains more IronIron +72.6%
Contains more CopperCopper +34.7%
Contains more ZincZinc +373.2%
Contains more PhosphorusPhosphorus +175.8%
Contains more SeleniumSelenium +856%
~equal in Magnesium ~23mg

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +188.9%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin KVitamin K +4133.3%
Contains more FolateFolate +1160%
Contains more Vitamin AVitamin A +54.8%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin B3Vitamin B3 +1228.2%
Contains more Vitamin B5Vitamin B5 +79.8%
Contains more Vitamin B6Vitamin B6 +128.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +252.4%
~equal in Vitamin D ~0µg

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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.2%
Contains more OtherOther +-348.6%
Contains more ProteinProtein +868.1%
Contains more FatsFats +3575.7%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +48445.5%
Contains more Poly. FatPolyunsaturated fat +7715.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Chicken meat DV% diff.
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 2.4µg 83%
Protein 2.82g 27.3g 49%
Vitamin B3 0.639mg 8.487mg 49%
Selenium 2.5µg 23.9µg 39%
Cholesterol 0mg 88mg 29%
Fats 0.37g 13.6g 20%
Polyunsaturated fat 0.038g 2.97g 20%
Saturated fat 0.039g 3.79g 17%
Phosphorus 66mg 182mg 17%
Vitamin B6 0.175mg 0.4mg 17%
Folate 63µg 5µg 15%
Zinc 0.41mg 1.94mg 14%
Monounsaturated fat 0.011g 5.34g 13%
Vitamin B12 0µg 0.3µg 13%
Calories 34kcal 239kcal 10%
Fiber 2.6g 0g 10%
Vitamin B5 0.573mg 1.03mg 9%
Choline 18.7mg 65.9mg 9%
Manganese 0.21mg 0.02mg 8%
Iron 0.73mg 1.26mg 7%
Vitamin B2 0.117mg 0.168mg 4%
Potassium 316mg 223mg 3%
Calcium 47mg 15mg 3%
Vitamin E 0.78mg 0.27mg 3%
Vitamin A 31µg 48µg 2%
Sodium 33mg 82mg 2%
Copper 0.049mg 0.066mg 2%
Carbs 6.64g 0g 2%
Vitamin B1 0.071mg 0.063mg 1%
Fructose 0.68g 1%
Net carbs 4.04g 0g N/A
Vitamin D 0IU 2IU 0%
Magnesium 21mg 23mg 0%
Sugar 1.7g 0g N/A
Tryptophan 0.033mg 0.305mg 0%
Threonine 0.088mg 1.128mg 0%
Isoleucine 0.079mg 1.362mg 0%
Leucine 0.129mg 1.986mg 0%
Lysine 0.135mg 2.223mg 0%
Methionine 0.038mg 0.726mg 0%
Phenylalanine 0.117mg 1.061mg 0%
Valine 0.125mg 1.325mg 0%
Histidine 0.059mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Chicken meat
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
36%
Chicken meat
Minerals Daily Need Coverage Score
19%
Broccoli
38%
Chicken meat

Comparison summary

Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Chicken meat
Chicken meat is relatively richer in minerals
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 3.751g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.6)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.