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Broccoli vs. Shortbread — In-Depth Nutrition Comparison

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Important differences between broccoli and shortbread

  • Broccoli has more vitamin C, vitamin K, and vitamin A; however, shortbread is richer in iron, vitamin B1, vitamin B3, vitamin B2, and vitamin E.
  • Broccoli's daily need coverage for vitamin C is 99% more.
  • Broccoli contains 623 times more vitamin A than shortbread. Broccoli contains 623IU of vitamin A, while shortbread contains 1IU.
  • Broccoli contains less sodium.
  • Shortbread has a higher glycemic index. The glycemic index of shortbread is 64, while the glycemic index of broccoli is 32.

The food varieties used in the comparison are Broccoli, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Broccoli vs Shortbread 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.
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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +261.5%
Contains more PotassiumPotassium +259.1%
Contains less SodiumSodium -90.7%
Contains more IronIron +308.2%
Contains more CopperCopper +83.7%
Contains more ZincZinc +19.5%
Contains more ManganeseManganese +87.1%
Contains more SeleniumSelenium +148%
~equal in Phosphorus ~66mg

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% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +78.5%
Contains more Vitamin B6Vitamin B6 +146.5%
Contains more Vitamin KVitamin K +823.6%
Contains more CholineCholine +1977.8%
Contains more Vitamin EVitamin E +212.8%
Contains more Vitamin B1Vitamin B1 +397.2%
Contains more Vitamin B2Vitamin B2 +168.4%
Contains more Vitamin B3Vitamin B3 +412.5%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg
~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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2380.6%
Contains more ProteinProtein +90.4%
Contains more FatsFats +6986.5%
Contains more CarbsCarbs +860.5%
Contains more OtherOther +18.4%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +60881.8%
Contains more Poly. FatPolyunsaturated fat +21810.5%

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
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +36.1%
Contains more FructoseFructose +126.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +20890%
~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 Shortbread
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Shortbread DV% diff.
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 11µg 76%
Polyunsaturated fat 0.038g 8.326g 55%
Fats 0.37g 26.22g 40%
Saturated fat 0.039g 8.105g 37%
Iron 0.73mg 2.98mg 28%
Calories 34kcal 514kcal 24%
Vitamin B1 0.071mg 0.353mg 24%
Carbs 6.64g 63.78g 19%
Monounsaturated fat 0.011g 6.708g 17%
Starch 0g 40.47g 17%
Vitamin B3 0.639mg 3.275mg 16%
Vitamin B2 0.117mg 0.314mg 15%
Sodium 33mg 353mg 14%
Vitamin E 0.78mg 2.44mg 11%
Manganese 0.21mg 0.393mg 8%
Vitamin B6 0.175mg 0.071mg 8%
Potassium 316mg 88mg 7%
Selenium 2.5µg 6.2µg 7%
Protein 2.82g 5.37g 5%
Copper 0.049mg 0.09mg 5%
Fiber 2.6g 1.3g 5%
Vitamin B5 0.573mg 0.321mg 5%
Folate 63µg 81µg 5%
Calcium 47mg 13mg 3%
Choline 18.7mg 0.9mg 3%
Vitamin A 31µg 0µg 3%
Magnesium 21mg 14mg 2%
Zinc 0.41mg 0.49mg 1%
Net carbs 4.04g 62.48g N/A
Sugar 1.7g 21.65g N/A
Phosphorus 66mg 66mg 0%
Trans fat 0g 0.714g N/A
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 0%
Fructose 0.68g 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Shortbread
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
30%
Shortbread
Minerals Daily Need Coverage Score
19%
Broccoli
34%
Shortbread

Comparison summary

Which food is richer in minerals?
Shortbread
Shortbread is relatively richer in minerals
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $0.4)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 19.95g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 320mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 8.066g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.