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Broccoli vs. Milk — In-Depth Nutrition Comparison

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Important differences between Broccoli and Milk

  • Broccoli has more Vitamin C, Vitamin K, Folate, Vitamin B6, Fiber, Manganese, and Iron, however, Milk is richer in Vitamin B12, Vitamin D, and Calcium.
  • Broccoli's daily need coverage for Vitamin C is 99% more.

The food varieties used in the comparison are Broccoli, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Broccoli vs Milk 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%
Milk
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +90.9%
Contains more PotassiumPotassium +110.7%
Contains more IronIron +2333.3%
Contains more CopperCopper +390%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +6900%
Contains more CalciumCalcium +166%
Contains more PhosphorusPhosphorus +43.9%
Contains more SeleniumSelenium +32%
~equal in Zinc ~0.42mg

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% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Milk
3
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% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +217.9%
Contains more Vitamin EVitamin E +7700%
Contains more Vitamin B1Vitamin B1 +255%
Contains more Vitamin B3Vitamin B3 +587.1%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more Vitamin B6Vitamin B6 +373%
Contains more Vitamin KVitamin K +101500%
Contains more FolateFolate +1160%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +58.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Choline ~17.7mg

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
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more CarbsCarbs +33.1%
Contains more OtherOther +16%
Contains more ProteinProtein +19.5%
Contains more FatsFats +162.2%
~equal in Water ~89.92g

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
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated Fat -93.8%
Contains more Mono. FatMonounsaturated Fat +2418.2%
~equal in Polyunsaturated fat ~0.035g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +2376.2%
~equal in Starch ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Milk Opinion
Calories 34kcal 42kcal Milk
Protein 2.82g 3.37g Milk
Fats 0.37g 0.97g Milk
Vitamin C 89.2mg 0mg Broccoli
Net carbs 4.04g 4.99g Milk
Carbs 6.64g 4.99g Broccoli
Cholesterol 0mg 5mg Broccoli
Vitamin D 0IU 48IU Milk
Magnesium 21mg 11mg Broccoli
Calcium 47mg 125mg Milk
Potassium 316mg 150mg Broccoli
Iron 0.73mg 0.03mg Broccoli
Sugar 1.7g 5.2g Broccoli
Fiber 2.6g 0g Broccoli
Copper 0.049mg 0.01mg Broccoli
Zinc 0.41mg 0.42mg Milk
Phosphorus 66mg 95mg Milk
Sodium 33mg 44mg Broccoli
Vitamin A 623IU 196IU Broccoli
Vitamin A 31µg 58µg Milk
Vitamin E 0.78mg 0.01mg Broccoli
Vitamin D 0µg 1.2µg Milk
Manganese 0.21mg 0.003mg Broccoli
Selenium 2.5µg 3.3µg Milk
Vitamin B1 0.071mg 0.02mg Broccoli
Vitamin B2 0.117mg 0.185mg Milk
Vitamin B3 0.639mg 0.093mg Broccoli
Vitamin B5 0.573mg 0.361mg Broccoli
Vitamin B6 0.175mg 0.037mg Broccoli
Vitamin B12 0µg 0.47µg Milk
Vitamin K 101.6µg 0.1µg Broccoli
Folate 63µg 5µg Broccoli
Choline 18.7mg 17.7mg Broccoli
Saturated Fat 0.039g 0.633g Broccoli
Monounsaturated Fat 0.011g 0.277g Milk
Polyunsaturated fat 0.038g 0.035g Broccoli
Tryptophan 0.033mg 0.043mg Milk
Threonine 0.088mg 0.143mg Milk
Isoleucine 0.079mg 0.174mg Milk
Leucine 0.129mg 0.319mg Milk
Lysine 0.135mg 0.282mg Milk
Methionine 0.038mg 0.088mg Milk
Phenylalanine 0.117mg 0.174mg Milk
Valine 0.125mg 0.22mg Milk
Histidine 0.059mg 0.101mg Milk
Fructose 0.68g 0g Broccoli
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Milk
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
61%
Broccoli
15%
Milk
Minerals Daily Need Coverage Score
19%
Broccoli
14%
Milk

Comparison summary

Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 1)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 3.5g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.594g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.2)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.