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Broccoli vs. Rib eye steak — In-Depth Nutrition Comparison

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What are the differences between broccoli and rib eye steak?

  • Broccoli is higher in vitamin C and vitamin K, yet rib eye steak is higher in vitamin B12, zinc, selenium, vitamin B3, vitamin B6, and iron.
  • Broccoli's daily need coverage for vitamin C is 99% more.
  • Broccoli has 64 times more vitamin K than rib eye steak. While broccoli has 101.6µg of vitamin K, rib eye steak has only 1.6µg.
  • The amount of saturated fat in broccoli is lower.
  • The glycemic index of rib eye steak is lower.

We used Broccoli, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled types in this article.

Infographic

Broccoli vs Rib eye steak 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CalciumCalcium +327.3%
Contains more PotassiumPotassium +21.5%
Contains less SodiumSodium -38.9%
Contains more ManganeseManganese +162.5%
Contains more IronIron +206.8%
Contains more CopperCopper +63.3%
Contains more ZincZinc +1341.5%
Contains more PhosphorusPhosphorus +130.3%
Contains more SeleniumSelenium +1088%
~equal in Magnesium ~22mg

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 0% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +287.5%
Contains more Vitamin EVitamin E +680%
Contains more Vitamin KVitamin K +6250%
Contains more FolateFolate +950%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +145.3%
Contains more Vitamin B3Vitamin B3 +668.1%
Contains more Vitamin B6Vitamin B6 +172.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +161%
~equal in Vitamin B1 ~0.071mg
~equal in Vitamin B5 ~0.536mg

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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +63.9%
Contains more OtherOther +8600%
Contains more ProteinProtein +740.1%
Contains more FatsFats +5794.6%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +95527.3%
Contains more Poly. FatPolyunsaturated fat +2602.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Rib eye steak DV% diff.
Vitamin C 89.2mg 0mg 99%
Vitamin B12 0µg 2.1µg 88%
Vitamin K 101.6µg 1.6µg 83%
Zinc 0.41mg 5.91mg 50%
Selenium 2.5µg 29.7µg 49%
Saturated fat 0.039g 9.684g 44%
Protein 2.82g 23.69g 42%
Fats 0.37g 21.81g 33%
Vitamin B3 0.639mg 4.908mg 27%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.011g 10.519g 26%
Vitamin B6 0.175mg 0.477mg 23%
Iron 0.73mg 2.24mg 19%
Folate 63µg 6µg 14%
Vitamin B2 0.117mg 0.287mg 13%
Calories 34kcal 291kcal 13%
Phosphorus 66mg 152mg 12%
Fiber 2.6g 0g 10%
Polyunsaturated fat 0.038g 1.027g 7%
Manganese 0.21mg 0.08mg 6%
Choline 18.7mg 48.8mg 5%
Vitamin E 0.78mg 0.1mg 5%
Calcium 47mg 11mg 4%
Vitamin A 31µg 8µg 3%
Copper 0.049mg 0.08mg 3%
Potassium 316mg 260mg 2%
Carbs 6.64g 0g 2%
Fructose 0.68g 1%
Vitamin B5 0.573mg 0.536mg 1%
Vitamin D 0IU 7IU 1%
Sodium 33mg 54mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 4.04g 0g N/A
Magnesium 21mg 22mg 0%
Sugar 1.7g 0g N/A
Vitamin B1 0.071mg 0.071mg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.033mg 0.265mg 0%
Threonine 0.088mg 1.116mg 0%
Isoleucine 0.079mg 1.103mg 0%
Leucine 0.129mg 2.041mg 0%
Lysine 0.135mg 2.269mg 0%
Methionine 0.038mg 0.641mg 0%
Phenylalanine 0.117mg 0.95mg 0%
Valine 0.125mg 1.184mg 0%
Histidine 0.059mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Rib eye steak
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
48%
Rib eye steak
Minerals Daily Need Coverage Score
19%
Broccoli
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 9.645g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.6)
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.