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Broccoli vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the differences between broccoli and mixed nuts?

  • Broccoli is higher in vitamin C and vitamin K, yet mixed nuts are higher in copper, manganese, selenium, phosphorus, magnesium, vitamin E, and vitamin B3.
  • Broccoli's daily need coverage for vitamin C is 99% more.
  • Broccoli has 18 times more vitamin K than mixed nuts. While broccoli has 101.6µg of vitamin K, mixed nuts have only 5.7µg.
  • The amount of saturated fat in broccoli is lower.

We used Broccoli, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this article.

Infographic

Broccoli vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +990.5%
Contains more CalciumCalcium +148.9%
Contains more PotassiumPotassium +100%
Contains more IronIron +257.5%
Contains more CopperCopper +1751%
Contains more ZincZinc +719.5%
Contains more PhosphorusPhosphorus +590.9%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +871.4%
Contains more SeleniumSelenium +1256%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +17740%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +1682.5%
Contains more Vitamin EVitamin E +902.6%
Contains more Vitamin B1Vitamin B1 +166.2%
Contains more Vitamin B2Vitamin B2 +67.5%
Contains more Vitamin B3Vitamin B3 +1106.4%
Contains more Vitamin B5Vitamin B5 +99%
Contains more Vitamin B6Vitamin B6 +101.1%
Contains more FolateFolate +31.7%
Contains more CholineCholine +178.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +4193.3%
Contains more ProteinProtein +610.6%
Contains more FatsFats +14481.1%
Contains more CarbsCarbs +217%
Contains more OtherOther +231%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +258881.8%
Contains more Poly. FatPolyunsaturated fat +38352.6%

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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +4050%
~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 Mixed nuts
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Mixed nuts DV% diff.
Vitamin C 89.2mg 0.5mg 99%
Polyunsaturated fat 0.038g 14.612g 97%
Copper 0.049mg 0.907mg 95%
Fats 0.37g 53.95g 82%
Vitamin K 101.6µg 5.7µg 80%
Manganese 0.21mg 2.04mg 80%
Monounsaturated fat 0.011g 28.488g 71%
Selenium 2.5µg 33.9µg 57%
Phosphorus 66mg 456mg 56%
Magnesium 21mg 229mg 50%
Vitamin E 0.78mg 7.82mg 47%
Vitamin B3 0.639mg 7.709mg 44%
Saturated fat 0.039g 8.711g 39%
Protein 2.82g 20.04g 34%
Calories 34kcal 607kcal 29%
Zinc 0.41mg 3.36mg 27%
Iron 0.73mg 2.61mg 24%
Fiber 2.6g 7g 18%
Vitamin B6 0.175mg 0.352mg 14%
Vitamin B5 0.573mg 1.14mg 11%
Vitamin B1 0.071mg 0.189mg 10%
Potassium 316mg 632mg 9%
Calcium 47mg 117mg 7%
Choline 18.7mg 52mg 6%
Vitamin B2 0.117mg 0.196mg 6%
Carbs 6.64g 21.05g 5%
Folate 63µg 83µg 5%
Vitamin A 31µg 0µg 3%
Starch 0g 4.2g 2%
Fructose 0.68g 0g 1%
Sodium 33mg 5mg 1%
Net carbs 4.04g 14.05g N/A
Sugar 1.7g 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.033mg 0.22mg 0%
Threonine 0.088mg 0.703mg 0%
Isoleucine 0.079mg 0.826mg 0%
Leucine 0.129mg 1.656mg 0%
Lysine 0.135mg 0.782mg 0%
Methionine 0.038mg 0.283mg 0%
Phenylalanine 0.117mg 1.182mg 0%
Valine 0.125mg 1.001mg 0%
Histidine 0.059mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0g 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Mixed nuts
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
59%
Broccoli
50%
Mixed nuts
Minerals Daily Need Coverage Score
19%
Broccoli
139%
Mixed nuts

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 2.45g)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 8.672g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.