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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.
:
4
Milk
Contains more Iron +2333.3%
Contains more Magnesium +90.9%
Contains more Potassium +110.7%
Contains less Sodium -25%
Contains more Copper +390%
Contains more Manganese +6900%
Contains more Calcium +166%
Contains more Phosphorus +43.9%
Contains more Selenium +32%
Equal in Zinc - 0.42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +2333.3%
Contains more Magnesium +90.9%
Contains more Potassium +110.7%
Contains less Sodium -25%
Contains more Copper +390%
Contains more Manganese +6900%
Contains more Calcium +166%
Contains more Phosphorus +43.9%
Contains more Selenium +32%
Equal in Zinc - 0.42

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.
:
3
Milk
Contains more Vitamin A +217.9%
Contains more Vitamin E +7700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +255%
Contains more Vitamin B3 +587.1%
Contains more Vitamin B5 +58.7%
Contains more Vitamin B6 +373%
Contains more Folate +1160%
Contains more Vitamin K +101500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +58.1%
Contains more Vitamin B12 +∞%
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 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin A +217.9%
Contains more Vitamin E +7700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +255%
Contains more Vitamin B3 +587.1%
Contains more Vitamin B5 +58.7%
Contains more Vitamin B6 +373%
Contains more Folate +1160%
Contains more Vitamin K +101500%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +58.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Milk
Contains more Carbs +33.1%
Contains more Other +16%
Contains more Protein +19.5%
Contains more Fats +162.2%
Equal in Water - 89.92
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
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 Carbs +33.1%
Contains more Other +16%
Contains more Protein +19.5%
Contains more Fats +162.2%
Equal in Water - 89.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Milk
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +2418.2%
Equal in Polyunsaturated fat - 0.035
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +2418.2%
Equal in Polyunsaturated fat - 0.035

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
1
Milk
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +2376.2%
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
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 Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +2376.2%

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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
Net carbs 4.04g 4.99g Milk
Protein 2.82g 3.37g Milk
Fats 0.37g 0.97g Milk
Carbs 6.64g 4.99g Broccoli
Calories 34kcal 42kcal Milk
Fructose 0.68g 0g Broccoli
Sugar 1.7g 5.2g Broccoli
Fiber 2.6g 0g Broccoli
Calcium 47mg 125mg Milk
Iron 0.73mg 0.03mg Broccoli
Magnesium 21mg 11mg Broccoli
Phosphorus 66mg 95mg Milk
Potassium 316mg 150mg Broccoli
Sodium 33mg 44mg Broccoli
Zinc 0.41mg 0.42mg Milk
Copper 0.049mg 0.01mg Broccoli
Manganese 0.21mg 0.003mg Broccoli
Selenium 2.5µg 3.3µg Milk
Vitamin A 623IU 196IU Broccoli
Vitamin A RAE 31µg 58µg Milk
Vitamin E 0.78mg 0.01mg Broccoli
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin C 89.2mg 0mg Broccoli
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
Folate 63µg 5µg Broccoli
Vitamin B12 0µg 0.47µg Milk
Vitamin K 101.6µg 0.1µg 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
Cholesterol 0mg 5mg Broccoli
Saturated Fat 0.039g 0.633g Broccoli
Monounsaturated Fat 0.011g 0.277g Milk
Polyunsaturated fat 0.038g 0.035g Broccoli
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
Broccoli
16%
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 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 Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 5mg)
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.