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  6. Broccoli vs. Fish, tuna, light, canned in water, drained solids

Broccoli vs. Fish, tuna, light, canned in water, drained solids — In-Depth Nutrition Comparison

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Differences between broccoli and fish, tuna, light, canned in water, drained solids

  • Broccoli is higher in vitamin C, vitamin K, folate, and vitamin A; however, fish, tuna, light, canned in water, drained solids is richer in selenium, vitamin B12, vitamin B3, iron, and vitamin B6.
  • Fish, tuna, light, canned in water, drained solids's daily need coverage for selenium is 124% higher.

The food types used in this comparison are Broccoli, raw and Fish, tuna, light, canned in water, drained solids.

Infographic

Broccoli vs Fish, tuna, light, canned in water, drained solids 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 16% 5.1% 16% 61% 17% 19% 60% 32% 2.5% 385%
Contains more CalciumCalcium +176.5%
Contains more PotassiumPotassium +76.5%
Contains less SodiumSodium -86.6%
Contains more ManganeseManganese +1005.3%
Contains more IronIron +123.3%
Contains more ZincZinc +68.3%
Contains more PhosphorusPhosphorus +110.6%
Contains more SeleniumSelenium +2724%
~equal in Magnesium ~23mg
~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 0% 5.7% 6.6% 18% 7.5% 19% 190% 8.9% 74% 319% 0.5% 3% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +82.4%
Contains more Vitamin EVitamin E +136.4%
Contains more Vitamin B1Vitamin B1 +136.7%
Contains more Vitamin B2Vitamin B2 +39.3%
Contains more Vitamin B5Vitamin B5 +287.2%
Contains more Vitamin KVitamin K +50700%
Contains more FolateFolate +1475%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +1486.2%
Contains more Vitamin B6Vitamin B6 +82.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +56.7%

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
19% 78%
Protein: 19.44 g
Fats: 0.96 g
Carbs: 0 g
Water: 78.14 g
Other: 1.46 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.3%
Contains more ProteinProtein +589.4%
Contains more FatsFats +159.5%
Contains more OtherOther +67.8%

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
35% 18% 47%
Saturated fat: Sat. Fat 0.211 g
Monounsaturated fat: Mono. Fat 0.107 g
Polyunsaturated fat: Poly. Fat 0.277 g
Contains less Sat. FatSaturated fat -81.5%
Contains more Mono. FatMonounsaturated fat +872.7%
Contains more Poly. FatPolyunsaturated fat +628.9%

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, tuna, light, canned in water, drained solids
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Fish, tuna, light, canned in water, drained solids DV% diff.
Selenium 2.5µg 70.6µg 124%
Vitamin B12 0µg 2.55µg 106%
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 0.2µg 85%
Vitamin B3 0.639mg 10.136mg 59%
Protein 2.82g 19.44g 33%
Folate 63µg 4µg 15%
Cholesterol 0mg 36mg 12%
Vitamin B6 0.175mg 0.319mg 11%
Iron 0.73mg 1.63mg 11%
Phosphorus 66mg 139mg 10%
Fiber 2.6g 0g 10%
Vitamin B5 0.573mg 0.148mg 9%
Sodium 33mg 247mg 9%
Manganese 0.21mg 0.019mg 8%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 47IU 6%
Potassium 316mg 179mg 4%
Vitamin B1 0.071mg 0.03mg 3%
Vitamin B2 0.117mg 0.084mg 3%
Calories 34kcal 86kcal 3%
Vitamin E 0.78mg 0.33mg 3%
Zinc 0.41mg 0.69mg 3%
Calcium 47mg 17mg 3%
Carbs 6.64g 0g 2%
Choline 18.7mg 29.3mg 2%
Polyunsaturated fat 0.038g 0.277g 2%
Vitamin A 31µg 17µg 2%
Fructose 0.68g 1%
Fats 0.37g 0.96g 1%
Saturated fat 0.039g 0.211g 1%
Net carbs 4.04g 0g N/A
Magnesium 21mg 23mg 0%
Sugar 1.7g 0g N/A
Copper 0.049mg 0.05mg 0%
Trans fat 0g 0.002g N/A
Monounsaturated fat 0.011g 0.107g 0%
Tryptophan 0.033mg 0.209mg 0%
Threonine 0.088mg 0.817mg 0%
Isoleucine 0.079mg 0.858mg 0%
Leucine 0.129mg 1.514mg 0%
Lysine 0.135mg 1.711mg 0%
Methionine 0.038mg 0.551mg 0%
Phenylalanine 0.117mg 0.727mg 0%
Valine 0.125mg 0.959mg 0%
Histidine 0.059mg 0.548mg 0%
Omega-3 - EPA 0g 0.028g N/A
Omega-3 - DHA 0g 0.196g N/A
Omega-3 - ALA 0.002g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Fish, tuna, light, canned in water, drained solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Fish, tuna, light, canned in water, drained solids
Minerals Daily Need Coverage Score
19%
Broccoli
61%
Fish, tuna, light, canned in water, drained solids

Comparison summary

Which food is lower in Sugar?
Fish, tuna, light, canned in water, drained solids
Fish, tuna, light, canned in water, drained solids is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Fish, tuna, light, canned in water, drained solids
Fish, tuna, light, canned in water, drained solids is lower in glycemic index (difference - 32)
Which food is cheaper?
Fish, tuna, light, canned in water, drained solids
Fish, tuna, light, canned in water, drained solids is cheaper (difference - $0.4)
Which food is richer in minerals?
Fish, tuna, light, canned in water, drained solids
Fish, tuna, light, canned in water, drained solids is relatively richer in minerals
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 36mg)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 214mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.172g)
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. Fish, tuna, light, canned in water, drained solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173709/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.