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.
- The glycemic index of steak 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 | +342.9% |
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 89.2mg | 0mg | 99% |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Vitamin K | 101.6µg | 1.6µg | 83% |
| Zinc | 0.41mg | 6.34mg | 54% |
| Selenium | 2.5µg | 31.8µg | 53% |
| Protein | 2.82g | 24.85g | 44% |
| Saturated fat | 0.039g | 8.443g | 38% |
| Fats | 0.37g | 19.02g | 29% |
| Vitamin B3 | 0.639mg | 5.149mg | 28% |
| Cholesterol | 0mg | 78mg | 26% |
| Vitamin B6 | 0.175mg | 0.5mg | 25% |
| Monounsaturated fat | 0.011g | 9.171g | 23% |
| Iron | 0.73mg | 2.4mg | 21% |
| Vitamin B2 | 0.117mg | 0.301mg | 14% |
| Phosphorus | 66mg | 163mg | 14% |
| Folate | 63µg | 6µg | 14% |
| Calories | 34kcal | 271kcal | 12% |
| Vitamin B5 | 0.573mg | 11% | |
| Fiber | 2.6g | 0g | 10% |
| Manganese | 0.21mg | 9% | |
| Polyunsaturated fat | 0.038g | 0.896g | 6% |
| Vitamin E | 0.78mg | 5% | |
| Copper | 0.049mg | 0.085mg | 4% |
| Calcium | 47mg | 12mg | 4% |
| Vitamin A | 31µg | 7µg | 3% |
| Choline | 18.7mg | 3% | |
| Carbs | 6.64g | 0g | 2% |
| Vitamin D | 0IU | 6IU | 1% |
| Fructose | 0.68g | 1% | |
| Sodium | 33mg | 58mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Potassium | 316mg | 279mg | 1% |
| Net carbs | 4.04g | 0g | N/A |
| Magnesium | 21mg | 23mg | 0% |
| Sugar | 1.7g | 0g | N/A |
| Vitamin B1 | 0.071mg | 0.074mg | 0% |
| Tryptophan | 0.033mg | 0.278mg | 0% |
| Threonine | 0.088mg | 1.171mg | 0% |
| Isoleucine | 0.079mg | 1.157mg | 0% |
| Leucine | 0.129mg | 2.142mg | 0% |
| Lysine | 0.135mg | 2.38mg | 0% |
| Methionine | 0.038mg | 0.672mg | 0% |
| Phenylalanine | 0.117mg | 0.997mg | 0% |
| Valine | 0.125mg | 1.242mg | 0% |
| Histidine | 0.059mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
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% |
