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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, and Folate, while Gratin has more Copper, Calcium, and Phosphorus.
  • Broccoli covers your daily need of 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +14.1%
Contains less Sodium -92.4%
Contains more Calcium +153.2%
Contains more Phosphorus +71.2%
Contains more Potassium +25.3%
Contains more Zinc +68.3%
Contains more Copper +226.5%
Equal in Magnesium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Contains more Iron +14.1%
Contains less Sodium -92.4%
Contains more Calcium +153.2%
Contains more Phosphorus +71.2%
Contains more Potassium +25.3%
Contains more Zinc +68.3%
Contains more Copper +226.5%
Equal in Magnesium - 20

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Gratin
Contains more Vitamin A +136%
Contains more Vitamin C +801%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B5 +48.1%
Contains more Folate +472.7%
Contains more Vitamin B3 +55.4%
Equal in Vitamin B1 - 0.064
Equal in Vitamin B2 - 0.116
Equal in Vitamin B6 - 0.174
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin A +136%
Contains more Vitamin C +801%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B5 +48.1%
Contains more Folate +472.7%
Contains more Vitamin B3 +55.4%
Equal in Vitamin B1 - 0.064
Equal in Vitamin B2 - 0.116
Equal in Vitamin B6 - 0.174

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Gratin
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Broccoli Gratin Opinion
Net carbs 4.04g 9.47g Gratin
Protein 2.82g 5.06g Gratin
Fats 0.37g 7.59g Gratin
Carbs 6.64g 11.27g Gratin
Calories 34kcal 132kcal Gratin
Starch 0g g Broccoli
Fructose 0.68g g Broccoli
Sugar 1.7g g Gratin
Fiber 2.6g 1.8g Broccoli
Calcium 47mg 119mg Gratin
Iron 0.73mg 0.64mg Broccoli
Magnesium 21mg 20mg Broccoli
Phosphorus 66mg 113mg Gratin
Potassium 316mg 396mg Gratin
Sodium 33mg 433mg Broccoli
Zinc 0.41mg 0.69mg Gratin
Copper 0.049mg 0.16mg Gratin
Vitamin A 623IU 264IU Broccoli
Vitamin E 0.78mg mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 9.9mg Broccoli
Vitamin B1 0.071mg 0.064mg Broccoli
Vitamin B2 0.117mg 0.116mg Broccoli
Vitamin B3 0.639mg 0.993mg Gratin
Vitamin B5 0.573mg 0.387mg Broccoli
Vitamin B6 0.175mg 0.174mg Broccoli
Folate 63µg 11µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg µg Broccoli
Tryptophan 0.033mg 0.07mg Gratin
Threonine 0.088mg 0.192mg Gratin
Isoleucine 0.079mg 0.284mg Gratin
Leucine 0.129mg 0.443mg Gratin
Lysine 0.135mg 0.381mg Gratin
Methionine 0.038mg 0.117mg Gratin
Phenylalanine 0.117mg 0.254mg Gratin
Valine 0.125mg 0.325mg Gratin
Histidine 0.059mg 0.151mg Gratin
Cholesterol 0mg 23mg Broccoli
Trans Fat 0g g Gratin
Saturated Fat 0.039g 4.733g Broccoli
Monounsaturated Fat 0.011g 2.149g Gratin
Polyunsaturated fat 0.038g 0.276g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Gratin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
15
Gratin
Mineral Summary Score
18
Broccoli
36
Gratin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Broccoli
30%
Gratin
Carbohydrates
7%
Broccoli
11%
Gratin
Fats
2%
Broccoli
35%
Gratin

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.4)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 400mg)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 4.694g)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.