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  6. Broccoli vs. Jalapeño

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
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.
Broccoli
Broccoli
9
:
1
Jalapeño
Jalapeño
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 more Manganese +116.5%
Contains more Selenium +525%
Contains less Sodium -90.9%
Equal in Copper - 0.046
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Jalapeño
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
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 more Manganese +116.5%
Contains more Selenium +525%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broccoli
Broccoli
5
:
5
Jalapeño
Jalapeño
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%
Broccoli
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%
Jalapeño
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
3
:
1
Jalapeño
Jalapeño
Contains more Protein +209.9%
Contains more Other +64.2%
Equal in Fats - 0.37
Equal in Carbs - 6.5
Equal in Water - 91.69
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Jalapeño
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more Protein +209.9%
Contains more Other +64.2%
Equal in Fats - 0.37
Equal in Carbs - 6.5
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Jalapeño
Jalapeño
Contains less Saturated Fat -57.6%
Contains more Monounsaturated Fat +163.6%
Contains more Polyunsaturated fat +194.7%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Jalapeño
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Contains less Saturated Fat -57.6%
Contains more Monounsaturated Fat +163.6%
Contains more Polyunsaturated fat +194.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
3
:
2
Jalapeño
Jalapeño
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Glucose +202%
Contains more Fructose +286.8%
Broccoli
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
Jalapeño
36% 64%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 2.63 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Glucose +202%
Contains more Fructose +286.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.21mg 0.097mg Broccoli
Selenium 2.5µg 0.4µg Broccoli
Vitamin A 623IU 1078IU Jalapeño
Vitamin A RAE 31µg 54µg Jalapeño
Vitamin E 0.78mg 3.58mg Jalapeño
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 K 101.6µg 18.5µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.039g 0.092g Broccoli
Monounsaturated Fat 0.011g 0.029g Jalapeño
Polyunsaturated fat 0.038g 0.112g Jalapeño
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g 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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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
64%
Jalapeño
Minerals Daily Need Coverage Score
19%
Broccoli
9%
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

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. 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.