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  6. Broccoli vs. Orange juice

Broccoli vs. Orange juice — In-Depth Nutrition Comparison

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What are the main differences between broccoli and orange juice?

  • Orange juice has less vitamin K, vitamin C, vitamin B6, fiber, manganese, vitamin A, folate, vitamin B5, phosphorus, and vitamin B2 than broccoli.
  • Broccoli's daily need coverage for vitamin K is 85% higher.
  • Broccoli has 15 times more manganese than orange juice. Broccoli has 0.21mg of manganese, while orange juice has 0.014mg.
  • Broccoli has a lower glycemic index than orange juice.

We used Broccoli, raw and Orange juice, raw types in this comparison.

Infographic

Broccoli vs Orange juice infographic
Infographic link

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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +327.3%
Contains more PotassiumPotassium +58%
Contains more IronIron +265%
Contains more CopperCopper +11.4%
Contains more ZincZinc +720%
Contains more PhosphorusPhosphorus +288.2%
Contains more ManganeseManganese +1400%
Contains more SeleniumSelenium +2400%
Contains less SodiumSodium -97%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin CVitamin C +78.4%
Contains more Vitamin AVitamin A +210%
Contains more Vitamin EVitamin E +1850%
Contains more Vitamin B2Vitamin B2 +290%
Contains more Vitamin B3Vitamin B3 +59.8%
Contains more Vitamin B5Vitamin B5 +201.6%
Contains more Vitamin B6Vitamin B6 +337.5%
Contains more Vitamin KVitamin K +101500%
Contains more FolateFolate +110%
Contains more CholineCholine +201.6%
Contains more Vitamin B1Vitamin B1 +26.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Orange juice DV% diff.
Vitamin K 101.6µg 0.1µg 85%
Vitamin C 89.2mg 50mg 44%
Vitamin B6 0.175mg 0.04mg 10%
Fiber 2.6g 0.2g 10%
Manganese 0.21mg 0.014mg 9%
Vitamin B5 0.573mg 0.19mg 8%
Folate 63µg 30µg 8%
Phosphorus 66mg 17mg 7%
Iron 0.73mg 0.2mg 7%
Vitamin B2 0.117mg 0.03mg 7%
Vitamin E 0.78mg 0.04mg 5%
Selenium 2.5µg 0.1µg 4%
Protein 2.82g 0.7g 4%
Calcium 47mg 11mg 4%
Zinc 0.41mg 0.05mg 3%
Potassium 316mg 200mg 3%
Vitamin A 31µg 10µg 2%
Magnesium 21mg 11mg 2%
Choline 18.7mg 6.2mg 2%
Vitamin B1 0.071mg 0.09mg 2%
Vitamin B3 0.639mg 0.4mg 1%
Calories 34kcal 45kcal 1%
Sodium 33mg 1mg 1%
Copper 0.049mg 0.044mg 1%
Fructose 0.68g 1%
Carbs 6.64g 10.4g 1%
Fats 0.37g 0.2g 0%
Net carbs 4.04g 10.2g N/A
Sugar 1.7g 8.4g N/A
Saturated fat 0.039g 0.024g 0%
Monounsaturated fat 0.011g 0.036g 0%
Polyunsaturated fat 0.038g 0.04g 0%
Tryptophan 0.033mg 0.002mg 0%
Threonine 0.088mg 0.008mg 0%
Isoleucine 0.079mg 0.008mg 0%
Leucine 0.129mg 0.013mg 0%
Lysine 0.135mg 0.009mg 0%
Methionine 0.038mg 0.003mg 0%
Phenylalanine 0.117mg 0.009mg 0%
Valine 0.125mg 0.011mg 0%
Histidine 0.059mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +302.9%
Contains more FatsFats +85%
Contains more OtherOther +117.5%
Contains more CarbsCarbs +56.6%
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains less Sat. FatSaturated fat -38.5%
Contains more Mono. FatMonounsaturated fat +227.3%
~equal in Polyunsaturated fat ~0.04g

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.