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Broccoli vs. Gratin — In-Depth Nutrition Comparison

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Summary of differences between broccoli and gratin

  • Broccoli has more vitamin C, folate, and vitamin A, while gratin has more copper, calcium, and phosphorus.
  • Broccoli covers your daily need for vitamin C, 88% more than gratin.
  • Broccoli contains 6 times more folate than gratin. While broccoli contains 63µg of folate, gratin contains only 11µg.
  • The amount of sodium in broccoli is lower.

These are the specific foods used in this comparison Broccoli, raw and Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Broccoli vs Gratin 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%
Gratin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more IronIron +14.1%
Contains less SodiumSodium -92.4%
Contains more ManganeseManganese +30.4%
Contains more CalciumCalcium +153.2%
Contains more PotassiumPotassium +25.3%
Contains more CopperCopper +226.5%
Contains more ZincZinc +68.3%
Contains more PhosphorusPhosphorus +71.2%
~equal in Magnesium ~20mg
~equal in Selenium ~2.7µg

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%
Gratin
2
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +801%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +48.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +472.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +106.5%
Contains more Vitamin B3Vitamin B3 +55.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.064mg
~equal in Vitamin B2 ~0.116mg
~equal in Vitamin B6 ~0.174mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Gratin DV% diff.
Vitamin C 89.2mg 9.9mg 88%
Vitamin K 101.6µg 85%
Saturated fat 0.039g 4.733g 21%
Sodium 33mg 433mg 17%
Folate 63µg 11µg 13%
Copper 0.049mg 0.16mg 12%
Fats 0.37g 7.59g 11%
Cholesterol 0mg 23mg 8%
Calcium 47mg 119mg 7%
Phosphorus 66mg 113mg 7%
Calories 34kcal 132kcal 5%
Monounsaturated fat 0.011g 2.149g 5%
Vitamin E 0.78mg 5%
Protein 2.82g 5.06g 4%
Vitamin B5 0.573mg 0.387mg 4%
Vitamin A 31µg 64µg 4%
Fiber 2.6g 1.8g 3%
Zinc 0.41mg 0.69mg 3%
Choline 18.7mg 3%
Manganese 0.21mg 0.161mg 2%
Potassium 316mg 396mg 2%
Carbs 6.64g 11.27g 2%
Polyunsaturated fat 0.038g 0.276g 2%
Vitamin B3 0.639mg 0.993mg 2%
Vitamin B1 0.071mg 0.064mg 1%
Fructose 0.68g 1%
Iron 0.73mg 0.64mg 1%
Net carbs 4.04g 9.47g N/A
Magnesium 21mg 20mg 0%
Sugar 1.7g N/A
Selenium 2.5µg 2.7µg 0%
Vitamin B2 0.117mg 0.116mg 0%
Vitamin B6 0.175mg 0.174mg 0%
Tryptophan 0.033mg 0.07mg 0%
Threonine 0.088mg 0.192mg 0%
Isoleucine 0.079mg 0.284mg 0%
Leucine 0.129mg 0.443mg 0%
Lysine 0.135mg 0.381mg 0%
Methionine 0.038mg 0.117mg 0%
Phenylalanine 0.117mg 0.254mg 0%
Valine 0.125mg 0.325mg 0%
Histidine 0.059mg 0.151mg 0%

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
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more WaterWater +20.7%
Contains more ProteinProtein +79.4%
Contains more FatsFats +1951.4%
Contains more CarbsCarbs +69.7%
Contains more OtherOther +139.1%

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
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +19436.4%
Contains more Poly. FatPolyunsaturated fat +626.3%

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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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.