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Broccoli vs. Fruit preserves — In-Depth Nutrition Comparison

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What are the differences between broccoli and fruit preserves?

  • Broccoli is richer than fruit preserves in vitamin C, vitamin K, folate, vitamin A, vitamin B6, vitamin B5, manganese, potassium, phosphorus, and fiber.
  • Broccoli's daily need coverage for vitamin C is 89% more.
  • The glycemic index of broccoli is lower.

We used Broccoli, raw and Jams and preserves types in this article.

Infographic

Broccoli vs Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +135%
Contains more PotassiumPotassium +310.4%
Contains more IronIron +49%
Contains more ZincZinc +583.3%
Contains more PhosphorusPhosphorus +247.4%
Contains more ManganeseManganese +425%
Contains more SeleniumSelenium +25%
Contains more CopperCopper +104.1%
~equal in Sodium ~32mg

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin CVitamin C +913.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +343.8%
Contains more Vitamin B2Vitamin B2 +53.9%
Contains more Vitamin B3Vitamin B3 +1675%
Contains more Vitamin B5Vitamin B5 +2765%
Contains more Vitamin B6Vitamin B6 +775%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +472.7%
Contains more CholineCholine +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Fruit preserves DV% diff.
Vitamin C 89.2mg 8.8mg 89%
Vitamin K 101.6µg 0µg 85%
Carbs 6.64g 68.86g 21%
Folate 63µg 11µg 13%
Calories 34kcal 278kcal 12%
Vitamin B6 0.175mg 0.02mg 12%
Vitamin B5 0.573mg 0.02mg 11%
Phosphorus 66mg 19mg 7%
Potassium 316mg 77mg 7%
Manganese 0.21mg 0.04mg 7%
Fiber 2.6g 1.1g 6%
Copper 0.049mg 0.1mg 6%
Protein 2.82g 0.37g 5%
Vitamin B1 0.071mg 0.016mg 5%
Vitamin B3 0.639mg 0.036mg 4%
Vitamin E 0.78mg 0.12mg 4%
Magnesium 21mg 4mg 4%
Zinc 0.41mg 0.06mg 3%
Vitamin A 31µg 0µg 3%
Calcium 47mg 20mg 3%
Iron 0.73mg 0.49mg 3%
Vitamin B2 0.117mg 0.076mg 3%
Choline 18.7mg 10.2mg 2%
Selenium 2.5µg 2µg 1%
Fructose 0.68g 1%
Fats 0.37g 0.07g 0%
Net carbs 4.04g 67.76g N/A
Sugar 1.7g 48.5g N/A
Sodium 33mg 32mg 0%
Saturated fat 0.039g 0.01g 0%
Monounsaturated fat 0.011g 0.038g 0%
Polyunsaturated fat 0.038g 0g 0%
Tryptophan 0.033mg 0.008mg 0%
Threonine 0.088mg 0.023mg 0%
Isoleucine 0.079mg 0.017mg 0%
Leucine 0.129mg 0.037mg 0%
Lysine 0.135mg 0.03mg 0%
Methionine 0.038mg 0.001mg 0%
Phenylalanine 0.117mg 0.021mg 0%
Valine 0.125mg 0.021mg 0%
Histidine 0.059mg 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +662.2%
Contains more FatsFats +428.6%
Contains more WaterWater +193.1%
Contains more OtherOther +278.3%
Contains more CarbsCarbs +937%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -74.4%
Contains more Mono. FatMonounsaturated fat +245.5%

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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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.