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Broccoli vs. Flour — In-Depth Nutrition Comparison

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Differences between broccoli and flour

  • Broccoli is higher in vitamin C, vitamin K, and vitamin A; however, flour is richer in vitamin B1, selenium, iron, vitamin B3, folate, vitamin B2, and manganese.
  • Broccoli's daily need coverage for vitamin C is 99% higher.
  • Broccoli has a lower glycemic index (32) than flour (72).

The food types used in this comparison are Broccoli, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Broccoli vs Flour 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%
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +213.3%
Contains more PotassiumPotassium +195.3%
Contains more IronIron +535.6%
Contains more CopperCopper +193.9%
Contains more ZincZinc +70.7%
Contains more PhosphorusPhosphorus +63.6%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +224.8%
Contains more SeleniumSelenium +1256%
~equal in Magnesium ~22mg

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%
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B5Vitamin B5 +30.8%
Contains more Vitamin B6Vitamin B6 +297.7%
Contains more Vitamin KVitamin K +33766.7%
Contains more CholineCholine +79.8%
Contains more Vitamin B1Vitamin B1 +1005.6%
Contains more Vitamin B2Vitamin B2 +322.2%
Contains more Vitamin B3Vitamin B3 +823.9%
Contains more FolateFolate +190.5%
~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
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +649.2%
Contains more OtherOther +89.1%
Contains more ProteinProtein +266.3%
Contains more FatsFats +164.9%
Contains more CarbsCarbs +1049.2%

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
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -74.8%
Contains more Mono. FatMonounsaturated fat +690.9%
Contains more Poly. FatPolyunsaturated fat +986.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Flour DV% diff.
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 0.3µg 84%
Vitamin B1 0.071mg 0.785mg 60%
Selenium 2.5µg 33.9µg 57%
Iron 0.73mg 4.64mg 49%
Vitamin B3 0.639mg 5.904mg 33%
Folate 63µg 183µg 30%
Vitamin B2 0.117mg 0.494mg 29%
Carbs 6.64g 76.31g 23%
Manganese 0.21mg 0.682mg 21%
Calories 34kcal 364kcal 17%
Protein 2.82g 10.33g 15%
Copper 0.049mg 0.144mg 11%
Vitamin B6 0.175mg 0.044mg 10%
Phosphorus 66mg 108mg 6%
Potassium 316mg 107mg 6%
Vitamin E 0.78mg 0.06mg 5%
Zinc 0.41mg 0.7mg 3%
Polyunsaturated fat 0.038g 0.413g 3%
Vitamin A 31µg 0µg 3%
Calcium 47mg 15mg 3%
Vitamin B5 0.573mg 0.438mg 3%
Choline 18.7mg 10.4mg 2%
Fructose 0.68g 1%
Saturated fat 0.039g 0.155g 1%
Fats 0.37g 0.98g 1%
Sodium 33mg 2mg 1%
Net carbs 4.04g 73.61g N/A
Magnesium 21mg 22mg 0%
Sugar 1.7g 0.27g N/A
Fiber 2.6g 2.7g 0%
Monounsaturated fat 0.011g 0.087g 0%
Tryptophan 0.033mg 0.127mg 0%
Threonine 0.088mg 0.281mg 0%
Isoleucine 0.079mg 0.357mg 0%
Leucine 0.129mg 0.71mg 0%
Lysine 0.135mg 0.228mg 0%
Methionine 0.038mg 0.183mg 0%
Phenylalanine 0.117mg 0.52mg 0%
Valine 0.125mg 0.415mg 0%
Histidine 0.059mg 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Flour
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
46%
Flour
Minerals Daily Need Coverage Score
19%
Broccoli
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 31mg)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.116g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 40)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.6)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.