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Broccoli vs. Skipjack tuna — In-Depth Nutrition Comparison

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Significant differences between Broccoli and Skipjack tuna

  • Broccoli is richer in Vitamin C, Folate, and Fiber, while Skipjack tuna is higher in Vitamin B3, Vitamin B12, Selenium, Vitamin B6, Phosphorus, and Iron.
  • Skipjack tuna covers your daily Vitamin B3 needs 113% more than Broccoli.

Specific food types used in this comparison are Broccoli, raw and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Broccoli vs Skipjack tuna 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 +27%
Contains less Sodium -29.8%
Contains more Manganese +1005.3%
Contains more Iron +119.2%
Contains more Magnesium +109.5%
Contains more Phosphorus +331.8%
Contains more Potassium +65.2%
Contains more Zinc +156.1%
Contains more Copper +124.5%
Contains more Selenium +1772%
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 12% 60% 32% 123% 47% 7% 29% 37% 3% 256%
Contains more Calcium +27%
Contains less Sodium -29.8%
Contains more Manganese +1005.3%
Contains more Iron +119.2%
Contains more Magnesium +109.5%
Contains more Phosphorus +331.8%
Contains more Potassium +65.2%
Contains more Zinc +156.1%
Contains more Copper +124.5%
Contains more Selenium +1772%

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 +938.3%
Contains more Vitamin C +8820%
Contains more Vitamin B1 +86.8%
Contains more Vitamin B5 +18.1%
Contains more Folate +530%
Contains more Vitamin B3 +2835.2%
Contains more Vitamin B6 +460.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.122
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 4% 0% 0% 4% 10% 29% 352% 30% 227% 8% 274% 0%
Contains more Vitamin A +938.3%
Contains more Vitamin C +8820%
Contains more Vitamin B1 +86.8%
Contains more Vitamin B5 +18.1%
Contains more Folate +530%
Contains more Vitamin B3 +2835.2%
Contains more Vitamin B6 +460.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.122

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +43.4%
Contains more Protein +900.4%
Contains more Fats +248.6%
Contains more Other +844.8%
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more Carbs +∞%
Contains more Water +43.4%
Contains more Protein +900.4%
Contains more Fats +248.6%
Contains more Other +844.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +2109.1%
Contains more Polyunsaturated fat +960.5%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
39% 23% 38%
Saturated Fat: 0.42 g
Monounsaturated Fat: 0.243 g
Polyunsaturated fat: 0.403 g
Contains less Saturated Fat -90.7%
Contains more Monounsaturated Fat +2109.1%
Contains more Polyunsaturated fat +960.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Skipjack tuna Opinion
Net carbs 4.04g 0g Broccoli
Protein 2.82g 28.21g Skipjack tuna
Fats 0.37g 1.29g Skipjack tuna
Carbs 6.64g 0g Broccoli
Calories 34kcal 132kcal Skipjack tuna
Fructose 0.68g Broccoli
Sugar 1.7g Skipjack tuna
Fiber 2.6g 0g Broccoli
Calcium 47mg 37mg Broccoli
Iron 0.73mg 1.6mg Skipjack tuna
Magnesium 21mg 44mg Skipjack tuna
Phosphorus 66mg 285mg Skipjack tuna
Potassium 316mg 522mg Skipjack tuna
Sodium 33mg 47mg Broccoli
Zinc 0.41mg 1.05mg Skipjack tuna
Copper 0.049mg 0.11mg Skipjack tuna
Manganese 0.21mg 0.019mg Broccoli
Selenium 2.5µg 46.8µg Skipjack tuna
Vitamin A 623IU 60IU Broccoli
Vitamin A RAE 31µg 18µg Broccoli
Vitamin E 0.78mg Broccoli
Vitamin C 89.2mg 1mg Broccoli
Vitamin B1 0.071mg 0.038mg Broccoli
Vitamin B2 0.117mg 0.122mg Skipjack tuna
Vitamin B3 0.639mg 18.756mg Skipjack tuna
Vitamin B5 0.573mg 0.485mg Broccoli
Vitamin B6 0.175mg 0.981mg Skipjack tuna
Folate 63µg 10µg Broccoli
Vitamin B12 0µg 2.19µg Skipjack tuna
Vitamin K 101.6µg Broccoli
Tryptophan 0.033mg 0.316mg Skipjack tuna
Threonine 0.088mg 1.237mg Skipjack tuna
Isoleucine 0.079mg 1.3mg Skipjack tuna
Leucine 0.129mg 2.293mg Skipjack tuna
Lysine 0.135mg 2.59mg Skipjack tuna
Methionine 0.038mg 0.835mg Skipjack tuna
Phenylalanine 0.117mg 1.101mg Skipjack tuna
Valine 0.125mg 1.453mg Skipjack tuna
Histidine 0.059mg 0.83mg Skipjack tuna
Cholesterol 0mg 60mg Broccoli
Saturated Fat 0.039g 0.42g Broccoli
Omega-3 - DHA 0g 0.237g Skipjack tuna
Omega-3 - EPA 0g 0.091g Skipjack tuna
Omega-3 - DPA 0g 0.017g Skipjack tuna
Monounsaturated Fat 0.011g 0.243g Skipjack tuna
Polyunsaturated fat 0.038g 0.403g Skipjack tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Skipjack tuna
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
78%
Skipjack tuna
Minerals Daily Need Coverage Score
19%
Broccoli
60%
Skipjack tuna

Comparison summary

Which food is lower in Sugar?
Skipjack tuna
Skipjack tuna is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Skipjack tuna
Skipjack tuna is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Skipjack tuna
Skipjack tuna is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 60mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.381g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $7.6)
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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.