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Broccoli vs. Wheat gluten — In-Depth Nutrition Comparison

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Important differences between broccoli and wheat gluten

  • Broccoli has more vitamin C, vitamin K, folate, vitamin B6, vitamin A, and vitamin B5; however, wheat gluten is richer in selenium, iron, phosphorus, and copper.
  • Broccoli's daily need coverage for vitamin C is 99% more.
  • Wheat gluten has a higher glycemic index. The glycemic index of wheat gluten is 64, while the glycemic index of broccoli is 32.

The food varieties used in the comparison are Broccoli, raw and Vital wheat gluten.

Infographic

Broccoli vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more PotassiumPotassium +216%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +202.1%
Contains more IronIron +612.3%
Contains more CopperCopper +271.4%
Contains more ZincZinc +107.3%
Contains more PhosphorusPhosphorus +293.9%
Contains less SodiumSodium -12.1%
Contains more SeleniumSelenium +1488%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Wheat gluten DV% diff.
Protein 2.82g 75.16g 145%
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 0µg 85%
Selenium 2.5µg 39.7µg 68%
Iron 0.73mg 5.2mg 56%
Phosphorus 66mg 260mg 28%
Calories 34kcal 370kcal 17%
Folate 63µg 0µg 16%
Copper 0.049mg 0.182mg 15%
Vitamin B6 0.175mg 0mg 13%
Vitamin B5 0.573mg 0mg 11%
Calcium 47mg 142mg 10%
Manganese 0.21mg 9%
Vitamin B2 0.117mg 0mg 9%
Fiber 2.6g 0.6g 8%
Vitamin B1 0.071mg 0mg 6%
Potassium 316mg 100mg 6%
Polyunsaturated fat 0.038g 0.81g 5%
Vitamin E 0.78mg 0mg 5%
Zinc 0.41mg 0.85mg 4%
Vitamin B3 0.639mg 0mg 4%
Vitamin A 31µg 0µg 3%
Choline 18.7mg 3%
Fats 0.37g 1.85g 2%
Carbs 6.64g 13.79g 2%
Saturated fat 0.039g 0.272g 1%
Fructose 0.68g 1%
Magnesium 21mg 25mg 1%
Net carbs 4.04g 13.19g N/A
Sugar 1.7g 0g N/A
Sodium 33mg 29mg 0%
Monounsaturated fat 0.011g 0.156g 0%
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%

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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more WaterWater +989%
Contains more ProteinProtein +2565.2%
Contains more FatsFats +400%
Contains more CarbsCarbs +107.7%
Contains more OtherOther +14.9%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +1318.2%
Contains more Poly. FatPolyunsaturated fat +2031.6%

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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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.