Broccoli vs. Steak — In-Depth Nutrition Comparison
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What are the differences between Broccoli and Steak?
- Broccoli is higher in Vitamin C, and Vitamin K, yet 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 Steak. While Broccoli has 101.6µg of Vitamin K, Steak has only 1.6µg.
- The amount of Saturated Fat in Broccoli is lower.
We used Broccoli, raw and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.
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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.
| Contains more CalciumCalcium | +291.7% |
| Contains more PotassiumPotassium | +13.3% |
| Contains less SodiumSodium | -43.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more IronIron | +228.8% |
| Contains more CopperCopper | +73.5% |
| Contains more ZincZinc | +1446.3% |
| Contains more PhosphorusPhosphorus | +147% |
| Contains more SeleniumSelenium | +1172% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2392% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +6250% |
| Contains more FolateFolate | +950% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +157.3% |
| Contains more Vitamin B3Vitamin B3 | +705.8% |
| Contains more Vitamin B6Vitamin B6 | +185.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +60.6% |
| Contains more OtherOther | +61.1% |
| Contains more ProteinProtein | +781.2% |
| Contains more FatsFats | +5040.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -99.5% |
| Contains more Mono. FatMonounsaturated Fat | +83272.7% |
| Contains more Poly. FatPolyunsaturated fat | +2257.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 34kcal | 271kcal |
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| Protein | 2.82g | 24.85g |
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| Fats | 0.37g | 19.02g |
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| Vitamin C | 89.2mg | 0mg |
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| Net carbs | 4.04g | 0g |
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| Carbs | 6.64g | 0g |
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| Cholesterol | 0mg | 78mg |
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| Vitamin D | 0IU | 6IU |
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| Magnesium | 21mg | 23mg |
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| Calcium | 47mg | 12mg |
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| Potassium | 316mg | 279mg |
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| Iron | 0.73mg | 2.4mg |
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| Sugar | 1.7g | 0g |
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| Fiber | 2.6g | 0g |
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| Copper | 0.049mg | 0.085mg |
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| Zinc | 0.41mg | 6.34mg |
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| Phosphorus | 66mg | 163mg |
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| Sodium | 33mg | 58mg |
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| Vitamin A | 623IU | 25IU |
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| Vitamin A | 31µg | 7µg |
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| Vitamin E | 0.78mg |
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| Vitamin D | 0µg | 0.1µg |
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| Manganese | 0.21mg |
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| Selenium | 2.5µg | 31.8µg |
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| Vitamin B1 | 0.071mg | 0.074mg |
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| Vitamin B2 | 0.117mg | 0.301mg |
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| Vitamin B3 | 0.639mg | 5.149mg |
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| Vitamin B5 | 0.573mg |
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| Vitamin B6 | 0.175mg | 0.5mg |
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| Vitamin B12 | 0µg | 2.2µg |
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| Vitamin K | 101.6µg | 1.6µg |
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| Folate | 63µg | 6µg |
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| Choline | 18.7mg |
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| Saturated Fat | 0.039g | 8.443g |
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| Monounsaturated Fat | 0.011g | 9.171g |
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| Polyunsaturated fat | 0.038g | 0.896g |
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| Tryptophan | 0.033mg | 0.278mg |
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| Threonine | 0.088mg | 1.171mg |
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| Isoleucine | 0.079mg | 1.157mg |
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| Leucine | 0.129mg | 2.142mg |
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| Lysine | 0.135mg | 2.38mg |
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| Methionine | 0.038mg | 0.672mg |
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| Phenylalanine | 0.117mg | 0.997mg |
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| Valine | 0.125mg | 1.242mg |
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| Histidine | 0.059mg | 0.931mg |
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| Fructose | 0.68g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DHA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
61%
45%
Minerals Daily Need Coverage Score
19%
59%
Comparison summary
Which food is lower in Sugar?
Steak is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Steak is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Steak is relatively richer in minerals
Which food is lower in Cholesterol?
Broccoli is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Broccoli contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Broccoli is lower in Saturated Fat (difference - 8.404g)
Which food is cheaper?
Broccoli is cheaper (difference - $2)
Which food is richer in vitamins?
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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.