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Broccoli vs Jalapeño - In-Depth Nutrition Comparison

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How are Broccoli and Jalapeño different?

  • Broccoli is higher in Vitamin K, Folate, Iron, Phosphorus, and Vitamin B5, however Jalapeño is richer in Vitamin C, Vitamin B6, and Vitamin E .
  • Daily need coverage for Vitamin K from Broccoli is 69% higher.
  • Broccoli contains 4 times more Calcium than Jalapeño. While Broccoli contains 47mg of Calcium, Jalapeño contains only 12mg.

Broccoli, raw and Peppers, jalapeno, raw are the varieties used in this article.

Infographic

Broccoli vs Jalapeño 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +291.7%
Contains more Iron +192%
Contains more Magnesium +40%
Contains more Phosphorus +153.8%
Contains more Potassium +27.4%
Contains more Zinc +192.9%
Contains less Sodium -90.9%
Equal in Copper - 0.046
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 11% 12% 22% 1% 4% 16%
Contains more Calcium +291.7%
Contains more Iron +192%
Contains more Magnesium +40%
Contains more Phosphorus +153.8%
Contains more Potassium +27.4%
Contains more Zinc +192.9%
Contains less Sodium -90.9%
Equal in Copper - 0.046

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B5 +81.9%
Contains more Folate +133.3%
Contains more Vitamin K +449.2%
Contains more Vitamin A +73%
Contains more Vitamin E +359%
Contains more Vitamin C +33%
Contains more Vitamin B3 +100.3%
Contains more Vitamin B6 +139.4%
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 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
Contains more Vitamin B1 +77.5%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B5 +81.9%
Contains more Folate +133.3%
Contains more Vitamin K +449.2%
Contains more Vitamin A +73%
Contains more Vitamin E +359%
Contains more Vitamin C +33%
Contains more Vitamin B3 +100.3%
Contains more Vitamin B6 +139.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Jalapeño
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Jalapeño Opinion
Net carbs 4.04g 3.7g Broccoli
Protein 2.82g 0.91g Broccoli
Fats 0.37g 0.37g
Carbs 6.64g 6.5g Broccoli
Calories 34kcal 29kcal Broccoli
Starch 0g g Broccoli
Fructose 0.68g 2.63g Jalapeño
Sugar 1.7g 4.12g Broccoli
Fiber 2.6g 2.8g Jalapeño
Calcium 47mg 12mg Broccoli
Iron 0.73mg 0.25mg Broccoli
Magnesium 21mg 15mg Broccoli
Phosphorus 66mg 26mg Broccoli
Potassium 316mg 248mg Broccoli
Sodium 33mg 3mg Jalapeño
Zinc 0.41mg 0.14mg Broccoli
Copper 0.049mg 0.046mg Broccoli
Vitamin A 623IU 1078IU Jalapeño
Vitamin E 0.78mg 3.58mg Jalapeño
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 118.6mg Jalapeño
Vitamin B1 0.071mg 0.04mg Broccoli
Vitamin B2 0.117mg 0.07mg Broccoli
Vitamin B3 0.639mg 1.28mg Jalapeño
Vitamin B5 0.573mg 0.315mg Broccoli
Vitamin B6 0.175mg 0.419mg Jalapeño
Folate 63µg 27µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 18.5µg Broccoli
Tryptophan 0.033mg mg Broccoli
Threonine 0.088mg mg Broccoli
Isoleucine 0.079mg mg Broccoli
Leucine 0.129mg mg Broccoli
Lysine 0.135mg mg Broccoli
Methionine 0.038mg mg Broccoli
Phenylalanine 0.117mg mg Broccoli
Valine 0.125mg mg Broccoli
Histidine 0.059mg mg Broccoli
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.092g Broccoli
Monounsaturated Fat 0.011g 0.029g Jalapeño
Polyunsaturated fat 0.038g 0.112g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Jalapeño
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
64
Jalapeño
Mineral Summary Score
18
Broccoli
10
Jalapeño

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Broccoli
5%
Jalapeño
Carbohydrates
7%
Broccoli
7%
Jalapeño
Fats
2%
Broccoli
2%
Jalapeño

Comparison summary

Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 30mg)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 2.42g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.053g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.4)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.