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Broccoli vs. Quinoa — In-Depth Nutrition Comparison

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What are the differences between broccoli and quinoa?

  • Broccoli is higher in vitamin C, vitamin K, vitamin A, and folate, yet quinoa is higher in manganese, copper, phosphorus, magnesium, iron, and zinc.
  • Broccoli's daily need coverage for vitamin C is 99% more.
  • The glycemic index of broccoli is lower.

We used Broccoli, raw and Quinoa, cooked types in this article.

Infographic

Broccoli vs Quinoa 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%
Quinoa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +176.5%
Contains more PotassiumPotassium +83.7%
Contains more MagnesiumMagnesium +204.8%
Contains more IronIron +104.1%
Contains more CopperCopper +291.8%
Contains more ZincZinc +165.9%
Contains more PhosphorusPhosphorus +130.3%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +200.5%
Contains more SeleniumSelenium +12%

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%
Quinoa
2
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +23.8%
Contains more Vitamin B3Vitamin B3 +55.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +42.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more Vitamin B1Vitamin B1 +50.7%
Contains more CholineCholine +23%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~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
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +24.7%
Contains more OtherOther +13%
Contains more ProteinProtein +56%
Contains more FatsFats +418.9%
Contains more CarbsCarbs +220.8%

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
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -83.1%
Contains more Mono. FatMonounsaturated fat +4700%
Contains more Poly. FatPolyunsaturated fat +2736.8%

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
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~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 Quinoa
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Quinoa DV% diff.
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 0µg 85%
Manganese 0.21mg 0.631mg 18%
Copper 0.049mg 0.192mg 16%
Phosphorus 66mg 152mg 12%
Vitamin B5 0.573mg 11%
Magnesium 21mg 64mg 10%
Iron 0.73mg 1.49mg 10%
Starch 0g 17.63g 7%
Polyunsaturated fat 0.038g 1.078g 7%
Zinc 0.41mg 1.09mg 6%
Folate 63µg 42µg 5%
Carbs 6.64g 21.3g 5%
Calories 34kcal 120kcal 4%
Potassium 316mg 172mg 4%
Vitamin B6 0.175mg 0.123mg 4%
Protein 2.82g 4.4g 3%
Vitamin B1 0.071mg 0.107mg 3%
Calcium 47mg 17mg 3%
Vitamin A 31µg 0µg 3%
Fats 0.37g 1.92g 2%
Vitamin E 0.78mg 0.63mg 1%
Fructose 0.68g 1%
Saturated fat 0.039g 0.231g 1%
Choline 18.7mg 23mg 1%
Monounsaturated fat 0.011g 0.528g 1%
Selenium 2.5µg 2.8µg 1%
Fiber 2.6g 2.8g 1%
Vitamin B3 0.639mg 0.412mg 1%
Vitamin B2 0.117mg 0.11mg 1%
Sodium 33mg 7mg 1%
Net carbs 4.04g 18.5g N/A
Sugar 1.7g 0.87g N/A
Tryptophan 0.033mg 0.052mg 0%
Threonine 0.088mg 0.131mg 0%
Isoleucine 0.079mg 0.157mg 0%
Leucine 0.129mg 0.261mg 0%
Lysine 0.135mg 0.239mg 0%
Methionine 0.038mg 0.096mg 0%
Phenylalanine 0.117mg 0.185mg 0%
Valine 0.125mg 0.185mg 0%
Histidine 0.059mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
19%
Broccoli
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.83g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 26mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.4)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.192g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.