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Broccoli vs. Fish sauce — In-Depth Nutrition Comparison

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How are broccoli and fish sauce different?

  • Broccoli is higher in vitamin C, vitamin K, vitamin A, and fiber; however, fish sauce is richer in magnesium, vitamin B12, vitamin B6, selenium, and vitamin B3.
  • Daily need coverage for sodium for fish sauce is 340% higher.
  • Broccoli has less sodium.
  • Fish sauce has a lower glycemic index (0) than broccoli (32).

Broccoli, raw and Sauce, fish, ready-to-serve are the varieties used in this article.

Infographic

Broccoli vs Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more ZincZinc +105%
Contains more PhosphorusPhosphorus +842.9%
Contains less SodiumSodium -99.6%
Contains more MagnesiumMagnesium +733.3%
Contains more ManganeseManganese +11%
Contains more SeleniumSelenium +264%
~equal in Calcium ~43mg
~equal in Potassium ~288mg
~equal in Iron ~0.78mg
~equal in Copper ~0.05mg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin CVitamin C +17740%
Contains more Vitamin AVitamin A +675%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +491.7%
Contains more Vitamin B2Vitamin B2 +105.3%
Contains more Vitamin B5Vitamin B5 +385.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +23.5%
Contains more CholineCholine +41.7%
Contains more Vitamin B3Vitamin B3 +262%
Contains more Vitamin B6Vitamin B6 +126.3%
Contains more Vitamin B12Vitamin B12 +∞%
~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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more FatsFats +3600%
Contains more CarbsCarbs +82.4%
Contains more WaterWater +25.7%
Contains more ProteinProtein +79.4%
Contains more OtherOther +2224.1%

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +1166.7%
Contains less Sat. FatSaturated fat -92.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Fish sauce DV% diff.
Sodium 33mg 7851mg 340%
Vitamin C 89.2mg 0.5mg 99%
Vitamin K 101.6µg 0µg 85%
Magnesium 21mg 175mg 37%
Vitamin B12 0µg 0.48µg 20%
Vitamin B6 0.175mg 0.396mg 17%
Selenium 2.5µg 9.1µg 12%
Vitamin B3 0.639mg 2.313mg 10%
Fiber 2.6g 0g 10%
Vitamin B5 0.573mg 0.118mg 9%
Phosphorus 66mg 7mg 8%
Vitamin B2 0.117mg 0.057mg 5%
Vitamin B1 0.071mg 0.012mg 5%
Vitamin E 0.78mg 0mg 5%
Protein 2.82g 5.06g 4%
Folate 63µg 51µg 3%
Vitamin A 31µg 4µg 3%
Zinc 0.41mg 0.2mg 2%
Carbs 6.64g 3.64g 1%
Manganese 0.21mg 0.233mg 1%
Choline 18.7mg 13.2mg 1%
Fructose 0.68g 1%
Iron 0.73mg 0.78mg 1%
Potassium 316mg 288mg 1%
Fats 0.37g 0.01g 1%
Calories 34kcal 35kcal 0%
Net carbs 4.04g 3.64g N/A
Calcium 47mg 43mg 0%
Sugar 1.7g 3.64g N/A
Copper 0.049mg 0.05mg 0%
Saturated fat 0.039g 0.003g 0%
Monounsaturated fat 0.011g 0.002g 0%
Polyunsaturated fat 0.038g 0.003g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Fish sauce
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
20%
Fish sauce
Minerals Daily Need Coverage Score
19%
Broccoli
132%
Fish sauce

Comparison summary

Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 0.036g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 32)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $0.4)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 1.94g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 7818mg)
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)
Which food is richer in minerals?
?
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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.