Broccoli vs. White bread — In-Depth Nutrition Comparison
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How are broccoli and white bread different?
- Broccoli is higher in vitamin C, vitamin K, and vitamin A; however, white bread is richer in vitamin B1, iron, selenium, vitamin B3, manganese, and folate.
- Daily need coverage for vitamin C for broccoli is 99% higher.
- Broccoli contains 623 times more vitamin A than white bread. While broccoli contains 623IU of vitamin A, white bread contains only 1IU.
- Broccoli has less sodium.
- Broccoli has a lower glycemic index (32) than white bread (73).
Broccoli, raw and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used 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 PotassiumPotassium | +150.8% |
| Contains less SodiumSodium | -93.3% |
| Contains more CalciumCalcium | +206.4% |
| Contains more IronIron | +394.5% |
| Contains more CopperCopper | +106.1% |
| Contains more ZincZinc | +80.5% |
| Contains more PhosphorusPhosphorus | +48.5% |
| Contains more ManganeseManganese | +155.2% |
| Contains more SeleniumSelenium | +780% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +254.5% |
| Contains more Vitamin B6Vitamin B6 | +101.1% |
| Contains more Vitamin KVitamin K | +50700% |
| Contains more CholineCholine | +28.1% |
| Contains more Vitamin B1Vitamin B1 | +650.7% |
| Contains more Vitamin B2Vitamin B2 | +107.7% |
| Contains more Vitamin B3Vitamin B3 | +648% |
| Contains more FolateFolate | +76.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 89.2mg | 0mg | 99% |
| Vitamin K | 101.6µg | 0.2µg | 85% |
| Vitamin B1 | 0.071mg | 0.533mg | 39% |
| Iron | 0.73mg | 3.61mg | 36% |
| Selenium | 2.5µg | 22µg | 35% |
| Vitamin B3 | 0.639mg | 4.78mg | 26% |
| Sodium | 33mg | 490mg | 20% |
| Starch | 0g | 37.17g | 15% |
| Carbs | 6.64g | 49.42g | 14% |
| Manganese | 0.21mg | 0.536mg | 14% |
| Folate | 63µg | 111µg | 12% |
| Protein | 2.82g | 8.85g | 12% |
| Calories | 34kcal | 266kcal | 12% |
| Calcium | 47mg | 144mg | 10% |
| Polyunsaturated fat | 0.038g | 1.602g | 10% |
| Vitamin B2 | 0.117mg | 0.243mg | 10% |
| Vitamin B6 | 0.175mg | 0.087mg | 7% |
| Potassium | 316mg | 126mg | 6% |
| Copper | 0.049mg | 0.101mg | 6% |
| Fats | 0.37g | 3.33g | 5% |
| Phosphorus | 66mg | 98mg | 5% |
| Vitamin E | 0.78mg | 0.22mg | 4% |
| Zinc | 0.41mg | 0.74mg | 3% |
| Vitamin A | 31µg | 0µg | 3% |
| Saturated fat | 0.039g | 0.698g | 3% |
| Fructose | 0.68g | 2.43g | 2% |
| Monounsaturated fat | 0.011g | 0.599g | 1% |
| Choline | 18.7mg | 14.6mg | 1% |
| Vitamin B5 | 0.573mg | 0.536mg | 1% |
| Net carbs | 4.04g | 46.72g | N/A |
| Magnesium | 21mg | 23mg | 0% |
| Sugar | 1.7g | 5.67g | N/A |
| Fiber | 2.6g | 2.7g | 0% |
| Trans fat | 0g | 0.027g | N/A |
| 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% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more WaterWater | +145.2% |
| Contains more ProteinProtein | +213.8% |
| Contains more FatsFats | +800% |
| Contains more CarbsCarbs | +644.3% |
| Contains more OtherOther | +127.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -94.4% |
| Contains more Mono. FatMonounsaturated fat | +5345.5% |
| Contains more Poly. FatPolyunsaturated fat | +4115.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.1 g
Glucose:
0.49 g
Fructose:
0.68 g
Lactose:
0.21 g
Maltose:
0.21 g
Galactose:
0 g
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +220.4% |
| Contains more FructoseFructose | +257.4% |
| Contains more MaltoseMaltose | +695.2% |
~equal in
Galactose
~0g
