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  6. Broccoli vs. Egg

Broccoli vs. Egg — In-Depth Nutrition Comparison

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How are Broccoli and Egg different?

  • Broccoli is higher in Vitamin C, and Vitamin K, however, Egg is richer in Copper, Selenium, Choline, Vitamin B12, Vitamin B2, and Vitamin B5.
  • Daily need coverage for Copper from Egg is 217% higher.
  • Broccoli has less Saturated Fat.

Broccoli, raw and Egg, whole, cooked, hard-boiled are the varieties used in this article.

Infographic

Broccoli vs Egg 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.
Broccoli
Broccoli
4
:
6
Egg
Egg
Contains more Magnesium +110%
Contains more Potassium +150.8%
Contains less Sodium -73.4%
Contains more Manganese +707.7%
Contains more Iron +63%
Contains more Phosphorus +160.6%
Contains more Zinc +156.1%
Contains more Copper +3981.6%
Contains more Selenium +1132%
Equal in Calcium - 50
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Magnesium +110%
Contains more Potassium +150.8%
Contains less Sodium -73.4%
Contains more Manganese +707.7%
Contains more Iron +63%
Contains more Phosphorus +160.6%
Contains more Zinc +156.1%
Contains more Copper +3981.6%
Contains more Selenium +1132%
Equal in Calcium - 50

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.
Broccoli
Broccoli
7
:
5
Egg
Egg
Contains more Vitamin A +19.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +898.4%
Contains more Vitamin B6 +44.6%
Contains more Folate +43.2%
Contains more Vitamin K +33766.7%
Contains more Vitamin E +32.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +338.5%
Contains more Vitamin B5 +144%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.066
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin A +19.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +898.4%
Contains more Vitamin B6 +44.6%
Contains more Folate +43.2%
Contains more Vitamin K +33766.7%
Contains more Vitamin E +32.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +338.5%
Contains more Vitamin B5 +144%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.066

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
2
:
3
Egg
Egg
Contains more Carbs +492.9%
Contains more Water +19.7%
Contains more Protein +346.1%
Contains more Fats +2767.6%
Contains more Other +23%
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Carbs +492.9%
Contains more Water +19.7%
Contains more Protein +346.1%
Contains more Fats +2767.6%
Contains more Other +23%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Egg
Egg
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +36963.6%
Contains more Polyunsaturated fat +3621.1%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +36963.6%
Contains more Polyunsaturated fat +3621.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Egg Opinion
Net carbs 4.04g 1.12g Broccoli
Protein 2.82g 12.58g Egg
Fats 0.37g 10.61g Egg
Carbs 6.64g 1.12g Broccoli
Calories 34kcal 155kcal Egg
Fructose 0.68g Broccoli
Sugar 1.7g 1.12g Egg
Fiber 2.6g 0g Broccoli
Calcium 47mg 50mg Egg
Iron 0.73mg 1.19mg Egg
Magnesium 21mg 10mg Broccoli
Phosphorus 66mg 172mg Egg
Potassium 316mg 126mg Broccoli
Sodium 33mg 124mg Broccoli
Zinc 0.41mg 1.05mg Egg
Copper 0.049mg 2mg Egg
Manganese 0.21mg 0.026mg Broccoli
Selenium 2.5µg 30.8µg Egg
Vitamin A 623IU 520IU Broccoli
Vitamin A RAE 31µg 149µg Egg
Vitamin E 0.78mg 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin C 89.2mg 0mg Broccoli
Vitamin B1 0.071mg 0.066mg Broccoli
Vitamin B2 0.117mg 0.513mg Egg
Vitamin B3 0.639mg 0.064mg Broccoli
Vitamin B5 0.573mg 1.398mg Egg
Vitamin B6 0.175mg 0.121mg Broccoli
Folate 63µg 44µg Broccoli
Vitamin B12 0µg 1.11µg Egg
Vitamin K 101.6µg 0.3µg Broccoli
Tryptophan 0.033mg 0.153mg Egg
Threonine 0.088mg 0.604mg Egg
Isoleucine 0.079mg 0.686mg Egg
Leucine 0.129mg 1.075mg Egg
Lysine 0.135mg 0.904mg Egg
Methionine 0.038mg 0.392mg Egg
Phenylalanine 0.117mg 0.668mg Egg
Valine 0.125mg 0.767mg Egg
Histidine 0.059mg 0.298mg Egg
Cholesterol 0mg 373mg Broccoli
Saturated Fat 0.039g 3.267g Broccoli
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 0.011g 4.077g Egg
Polyunsaturated fat 0.038g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
Broccoli
45%
Egg
Minerals Daily Need Coverage Score
19%
Broccoli
103%
Egg

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 0.58g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 91mg)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 3.228g)
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.