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Broccoli vs. Olive oil — In-Depth Nutrition Comparison

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Summary of differences between broccoli and olive oil

  • Broccoli has more vitamin C, vitamin K, folate, vitamin B6, vitamin A, vitamin B5, fiber, and phosphorus, while olive oil has more vitamin E.
  • Broccoli covers your daily need for vitamin C, 99% more than olive oil.
  • The amount of saturated fat in broccoli is lower.
  • Olive oil has a lower glycemic index. The glycemic index of olive oil is 0, while the glycemic index of broccoli is 32.

These are the specific foods used in this comparison Broccoli, raw and Oil, olive, salad or cooking.

Infographic

Broccoli vs Olive 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.
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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4600%
Contains more PotassiumPotassium +31500%
Contains more IronIron +30.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -93.9%

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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +68.8%
Contains more FolateFolate +∞%
Contains more CholineCholine +6133.3%
Contains more Vitamin EVitamin E +1739.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +26927%

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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +663181.8%
Contains more Poly. FatPolyunsaturated fat +27592.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Olive oil DV% diff.
Monounsaturated fat 0.011g 72.961g 182%
Fats 0.37g 100g 153%
Vitamin C 89.2mg 0mg 99%
Vitamin E 0.78mg 14.35mg 90%
Polyunsaturated fat 0.038g 10.523g 70%
Saturated fat 0.039g 13.808g 63%
Calories 34kcal 884kcal 43%
Vitamin K 101.6µg 60.2µg 35%
Folate 63µg 0µg 16%
Vitamin B6 0.175mg 0mg 13%
Vitamin B5 0.573mg 0mg 11%
Fiber 2.6g 0g 10%
Phosphorus 66mg 0mg 9%
Potassium 316mg 1mg 9%
Vitamin B2 0.117mg 0mg 9%
Manganese 0.21mg 0mg 9%
Protein 2.82g 0g 6%
Vitamin B1 0.071mg 0mg 6%
Calcium 47mg 1mg 5%
Selenium 2.5µg 0µg 5%
Copper 0.049mg 0mg 5%
Magnesium 21mg 0mg 5%
Zinc 0.41mg 0mg 4%
Vitamin B3 0.639mg 0mg 4%
Vitamin A 31µg 0µg 3%
Choline 18.7mg 0.3mg 3%
Carbs 6.64g 0g 2%
Iron 0.73mg 0.56mg 2%
Sodium 33mg 2mg 1%
Fructose 0.68g 1%
Net carbs 4.04g 0g N/A
Sugar 1.7g 0g N/A
Tryptophan 0.033mg 0mg 0%
Threonine 0.088mg 0mg 0%
Isoleucine 0.079mg 0mg 0%
Leucine 0.129mg 0mg 0%
Lysine 0.135mg 0mg 0%
Methionine 0.038mg 0mg 0%
Phenylalanine 0.117mg 0mg 0%
Valine 0.125mg 0mg 0%
Histidine 0.059mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Olive oil
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
34%
Olive oil
Minerals Daily Need Coverage Score
19%
Broccoli
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 32)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 13.769g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.