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Broccoli vs. Pork jowl — In-Depth Nutrition Comparison

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A recap on differences between Broccoli and Pork jowl

  • Broccoli has more Vitamin C, Folate, Fiber, and Manganese, however, Pork jowl is higher in Vitamin B12, Vitamin B1, Vitamin B3, and Vitamin B2.
  • Pork jowl covers your daily Saturated Fat needs 126% more than Broccoli.
  • Broccoli has less Saturated Fat.

Food varieties used in this article are Broccoli, raw and Pork, fresh, variety meats and by-products, jowl, raw.

Infographic

Broccoli vs Pork jowl 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.
Contains more Calcium +1075%
Contains more Iron +73.8%
Contains more Magnesium +600%
Contains more Potassium +113.5%
Contains more Copper +22.5%
Contains more Manganese +4100%
Contains more Selenium +66.7%
Contains more Phosphorus +30.3%
Contains less Sodium -24.2%
Contains more Zinc +104.9%
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 2% 16% 3% 37% 14% 4% 23% 14% 1% 9%
Contains more Calcium +1075%
Contains more Iron +73.8%
Contains more Magnesium +600%
Contains more Potassium +113.5%
Contains more Copper +22.5%
Contains more Manganese +4100%
Contains more Selenium +66.7%
Contains more Phosphorus +30.3%
Contains less Sodium -24.2%
Contains more Zinc +104.9%

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.
:
Contains more Vitamin A +6822.2%
Contains more Vitamin E +169%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +94.4%
Contains more Folate +6200%
Contains more Vitamin B1 +443.7%
Contains more Vitamin B2 +101.7%
Contains more Vitamin B3 +609.7%
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 1% 6% 0% 0% 97% 55% 86% 15% 21% 1% 103% 0%
Contains more Vitamin A +6822.2%
Contains more Vitamin E +169%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +94.4%
Contains more Folate +6200%
Contains more Vitamin B1 +443.7%
Contains more Vitamin B2 +101.7%
Contains more Vitamin B3 +609.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +302.4%
Contains more Protein +126.2%
Contains more Fats +18713.5%
Contains more Other +109.2%
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more Carbs +∞%
Contains more Water +302.4%
Contains more Protein +126.2%
Contains more Fats +18713.5%
Contains more Other +109.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +298900%
Contains more Polyunsaturated fat +21242.1%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
38% 50% 12%
Saturated Fat: 25.26 g
Monounsaturated Fat: 32.89 g
Polyunsaturated fat: 8.11 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +298900%
Contains more Polyunsaturated fat +21242.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Pork jowl
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Broccoli Pork jowl Opinion
Net carbs 4.04g 0g Broccoli
Protein 2.82g 6.38g Pork jowl
Fats 0.37g 69.61g Pork jowl
Carbs 6.64g 0g Broccoli
Calories 34kcal 655kcal Pork jowl
Fructose 0.68g Broccoli
Sugar 1.7g 0g Pork jowl
Fiber 2.6g 0g Broccoli
Calcium 47mg 4mg Broccoli
Iron 0.73mg 0.42mg Broccoli
Magnesium 21mg 3mg Broccoli
Phosphorus 66mg 86mg Pork jowl
Potassium 316mg 148mg Broccoli
Sodium 33mg 25mg Pork jowl
Zinc 0.41mg 0.84mg Pork jowl
Copper 0.049mg 0.04mg Broccoli
Manganese 0.21mg 0.005mg Broccoli
Selenium 2.5µg 1.5µg Broccoli
Vitamin A 623IU 9IU Broccoli
Vitamin A RAE 31µg 3µg Broccoli
Vitamin E 0.78mg 0.29mg Broccoli
Vitamin C 89.2mg 0mg Broccoli
Vitamin B1 0.071mg 0.386mg Pork jowl
Vitamin B2 0.117mg 0.236mg Pork jowl
Vitamin B3 0.639mg 4.535mg Pork jowl
Vitamin B5 0.573mg 0.25mg Broccoli
Vitamin B6 0.175mg 0.09mg Broccoli
Folate 63µg 1µg Broccoli
Vitamin B12 0µg 0.82µg Pork jowl
Vitamin K 101.6µg Broccoli
Tryptophan 0.033mg 0.021mg Broccoli
Threonine 0.088mg 0.21mg Pork jowl
Isoleucine 0.079mg 0.168mg Pork jowl
Leucine 0.129mg 0.446mg Pork jowl
Lysine 0.135mg 0.528mg Pork jowl
Methionine 0.038mg 0.095mg Pork jowl
Phenylalanine 0.117mg 0.239mg Pork jowl
Valine 0.125mg 0.305mg Pork jowl
Histidine 0.059mg 0.072mg Pork jowl
Cholesterol 0mg 90mg Broccoli
Saturated Fat 0.039g 25.26g Broccoli
Monounsaturated Fat 0.011g 32.89g Pork jowl
Polyunsaturated fat 0.038g 8.11g Pork jowl

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Pork jowl
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
32%
Pork jowl
Minerals Daily Need Coverage Score
19%
Broccoli
12%
Pork jowl

Comparison summary

Which food is lower in Sugar?
Pork jowl
Pork jowl is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 90mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 25.221g)
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 is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins

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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.