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  6. Broccoli raab, cooked vs. Broccoli

Broccoli raab, cooked vs. Broccoli — In-Depth Nutrition Comparison

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What are the differences between Broccoli raab, cooked and Broccoli?

  • Broccoli raab, cooked is higher in Vitamin K, Vitamin A, Vitamin E, Vitamin B3, Vitamin B1, Manganese, Calcium, and Iron, yet Broccoli is higher in Vitamin C.
  • Broccoli raab, cooked's daily need coverage for Vitamin K is 129% more.
  • Broccoli raab, cooked has 7 times more Vitamin A than Broccoli. While Broccoli raab, cooked has 227µg of Vitamin A, Broccoli has only 31µg.

We used Broccoli raab, cooked and Broccoli, raw types in this article.

Infographic

Broccoli raab, cooked vs Broccoli infographic
Infographic link

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 19% 35% 30% 48% 25% 15% 35% 7.3% 50% 7.1%
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%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +151.1%
Contains more IronIron +74%
Contains more CopperCopper +53.1%
Contains more ZincZinc +31.7%
Contains more PhosphorusPhosphorus +24.2%
Contains more ManganeseManganese +81%
Contains less SodiumSodium -41.1%
Contains more SeleniumSelenium +92.3%
~equal in Potassium ~316mg

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 123% 272% 51% 0% 42% 32% 38% 27% 51% 0% 640% 53% 18%
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% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +627.6%
Contains more Vitamin EVitamin E +224.4%
Contains more Vitamin B1Vitamin B1 +138%
Contains more Vitamin B2Vitamin B2 +19.7%
Contains more Vitamin B3Vitamin B3 +215.3%
Contains more Vitamin B6Vitamin B6 +25.7%
Contains more Vitamin KVitamin K +152%
Contains more FolateFolate +12.7%
Contains more CholineCholine +79.7%
Contains more Vitamin CVitamin C +141.1%
Contains more Vitamin B5Vitamin B5 +27.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 91%
Protein: 3.83 g
Fats: 0.52 g
Carbs: 3.12 g
Water: 91.41 g
Other: 1.12 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +35.8%
Contains more FatsFats +40.5%
Contains more OtherOther +28.7%
Contains more CarbsCarbs +112.8%
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 13% 63%
Saturated Fat: Sat. Fat 0.057 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.15 g
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated Fat +172.7%
Contains more Poly. FatPolyunsaturated fat +294.7%
Contains less Sat. FatSaturated Fat -31.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
24% 37% 39%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 0.23 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
6% 29% 40% 12% 12%
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
Contains more SucroseSucrose +50%
Contains more GlucoseGlucose +113%
Contains more FructoseFructose +183.3%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli raab, cooked Broccoli Opinion
Calories 33kcal 34kcal Broccoli
Protein 3.83g 2.82g Broccoli raab, cooked
Fats 0.52g 0.37g Broccoli raab, cooked
Vitamin C 37mg 89.2mg Broccoli
Net carbs 0.32g 4.04g Broccoli
Carbs 3.12g 6.64g Broccoli
Magnesium 27mg 21mg Broccoli raab, cooked
Calcium 118mg 47mg Broccoli raab, cooked
Potassium 343mg 316mg Broccoli raab, cooked
Iron 1.27mg 0.73mg Broccoli raab, cooked
Sugar 0.62g 1.7g Broccoli raab, cooked
Fiber 2.8g 2.6g Broccoli raab, cooked
Copper 0.075mg 0.049mg Broccoli raab, cooked
Zinc 0.54mg 0.41mg Broccoli raab, cooked
Phosphorus 82mg 66mg Broccoli raab, cooked
Sodium 56mg 33mg Broccoli
Vitamin A 4533IU 623IU Broccoli raab, cooked
Vitamin A 227µg 31µg Broccoli raab, cooked
Vitamin E 2.53mg 0.78mg Broccoli raab, cooked
Manganese 0.38mg 0.21mg Broccoli raab, cooked
Selenium 1.3µg 2.5µg Broccoli
Vitamin B1 0.169mg 0.071mg Broccoli raab, cooked
Vitamin B2 0.14mg 0.117mg Broccoli raab, cooked
Vitamin B3 2.015mg 0.639mg Broccoli raab, cooked
Vitamin B5 0.448mg 0.573mg Broccoli
Vitamin B6 0.22mg 0.175mg Broccoli raab, cooked
Vitamin K 256µg 101.6µg Broccoli raab, cooked
Folate 71µg 63µg Broccoli raab, cooked
Choline 33.6mg 18.7mg Broccoli raab, cooked
Saturated Fat 0.057g 0.039g Broccoli
Monounsaturated Fat 0.03g 0.011g Broccoli raab, cooked
Polyunsaturated fat 0.15g 0.038g Broccoli raab, cooked
Tryptophan 0.052mg 0.033mg Broccoli raab, cooked
Threonine 0.128mg 0.088mg Broccoli raab, cooked
Isoleucine 0.125mg 0.079mg Broccoli raab, cooked
Leucine 0.206mg 0.129mg Broccoli raab, cooked
Lysine 0.239mg 0.135mg Broccoli raab, cooked
Methionine 0.058mg 0.038mg Broccoli raab, cooked
Phenylalanine 0.154mg 0.117mg Broccoli raab, cooked
Valine 0.184mg 0.125mg Broccoli raab, cooked
Histidine 0.08mg 0.059mg Broccoli raab, cooked
Fructose 0.24g 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli raab, cooked Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
104%
Broccoli raab, cooked
61%
Broccoli
Minerals Daily Need Coverage Score
27%
Broccoli raab, cooked
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Broccoli raab, cooked
Broccoli raab, cooked is lower in Sugar (difference - 1.08g)
Which food is lower in glycemic index?
Broccoli raab, cooked
Broccoli raab, cooked is lower in glycemic index (difference - 32)
Which food is cheaper?
Broccoli raab, cooked
Broccoli raab, cooked is cheaper (difference - $0.4)
Which food is richer in minerals?
Broccoli raab, cooked
Broccoli raab, cooked is relatively richer in minerals
Which food is richer in vitamins?
Broccoli raab, cooked
Broccoli raab, cooked is relatively richer in vitamins
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.018g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raab, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170382/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.