Broccoli vs. Crackers — In-Depth Nutrition Comparison
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How are broccoli and crackers different?
- Broccoli is higher in vitamin C and vitamin K; however, crackers are richer in iron, vitamin B1, vitamin B2, phosphorus, vitamin B3, and vitamin E.
- Daily need coverage for vitamin C for broccoli is 99% higher.
- Broccoli has less sodium.
- Broccoli has a lower glycemic index (32) than crackers (63).
Broccoli, raw and Crackers, standard snack-type, regular are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +167.8% |
| Contains less SodiumSodium | -95.5% |
| Contains more CalciumCalcium | +155.3% |
| Contains more IronIron | +452.1% |
| Contains more CopperCopper | +112.2% |
| Contains more ZincZinc | +19.5% |
| Contains more PhosphorusPhosphorus | +275.8% |
| Contains more ManganeseManganese | +133.8% |
| Contains more SeleniumSelenium | +168% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +37.4% |
| Contains more Vitamin B6Vitamin B6 | +177.8% |
| Contains more Vitamin KVitamin K | +46.6% |
| Contains more CholineCholine | +94.8% |
| Contains more Vitamin EVitamin E | +288.5% |
| Contains more Vitamin B1Vitamin B1 | +485.9% |
| Contains more Vitamin B2Vitamin B2 | +289.7% |
| Contains more Vitamin B3Vitamin B3 | +581.1% |
| Contains more FolateFolate | +46% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2743.9% |
| Contains more ProteinProtein | +135.5% |
| Contains more FatsFats | +7043.2% |
| Contains more CarbsCarbs | +823.2% |
| Contains more OtherOther | +186.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +59472.7% |
| Contains more Poly. FatPolyunsaturated fat | +34471.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more FructoseFructose | +134.5% |
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +6850% |
| Contains more MaltoseMaltose | +128.6% |
~equal in
Glucose
~0.47g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 89.2mg | 0mg | 99% |
| Polyunsaturated fat | 0.038g | 13.137g | 87% |
| Iron | 0.73mg | 4.03mg | 41% |
| Fats | 0.37g | 26.43g | 40% |
| Sodium | 33mg | 726mg | 30% |
| Vitamin B1 | 0.071mg | 0.416mg | 29% |
| Vitamin K | 101.6µg | 69.3µg | 27% |
| Phosphorus | 66mg | 248mg | 26% |
| Vitamin B2 | 0.117mg | 0.456mg | 26% |
| Saturated fat | 0.039g | 5.562g | 25% |
| Calories | 34kcal | 510kcal | 24% |
| Vitamin B3 | 0.639mg | 4.352mg | 23% |
| Starch | 0g | 49.69g | 20% |
| Carbs | 6.64g | 61.3g | 18% |
| Monounsaturated fat | 0.011g | 6.553g | 16% |
| Vitamin E | 0.78mg | 3.03mg | 15% |
| Manganese | 0.21mg | 0.491mg | 12% |
| Vitamin B6 | 0.175mg | 0.063mg | 9% |
| Selenium | 2.5µg | 6.7µg | 8% |
| Protein | 2.82g | 6.64g | 8% |
| Folate | 63µg | 92µg | 7% |
| Calcium | 47mg | 120mg | 7% |
| Copper | 0.049mg | 0.104mg | 6% |
| Potassium | 316mg | 118mg | 6% |
| Vitamin A | 31µg | 0µg | 3% |
| Vitamin B5 | 0.573mg | 0.417mg | 3% |
| Choline | 18.7mg | 9.6mg | 2% |
| Magnesium | 21mg | 18mg | 1% |
| Zinc | 0.41mg | 0.49mg | 1% |
| Fiber | 2.6g | 2.3g | 1% |
| Net carbs | 4.04g | 59g | N/A |
| Sugar | 1.7g | 8.18g | N/A |
| Trans fat | 0g | 1.076g | N/A |
| Tryptophan | 0.033mg | 0.084mg | 0% |
| Threonine | 0.088mg | 0.193mg | 0% |
| Isoleucine | 0.079mg | 0.246mg | 0% |
| Leucine | 0.129mg | 0.471mg | 0% |
| Lysine | 0.135mg | 0.103mg | 0% |
| Methionine | 0.038mg | 0.112mg | 0% |
| Phenylalanine | 0.117mg | 0.331mg | 0% |
| Valine | 0.125mg | 0.294mg | 0% |
| Histidine | 0.059mg | 0.145mg | 0% |
| Fructose | 0.68g | 0.29g | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.062g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
49%
Minerals Daily Need Coverage Score
19%
56%
Comparison summary
Which food is richer in minerals?
Crackers is relatively richer in minerals
Which food is lower in Sugar?
Broccoli is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Broccoli contains less Sodium (difference - 693mg)
Which food is lower in Saturated fat?
Broccoli is lower in Saturated fat (difference - 5.523g)
Which food is lower in glycemic index?
Broccoli is lower in glycemic index (difference - 31)
Which food is cheaper?
Broccoli is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.