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  6. Broccoli raab, cooked vs. Broccoli, cooked, boiled, drained, with salt

Broccoli raab, cooked vs. Broccoli, cooked, boiled, drained, with salt — In-Depth Nutrition Comparison

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How are Broccoli raab, cooked and Broccoli, cooked, boiled, drained, with salt different?

  • Broccoli raab, cooked is higher in Vitamin K, Vitamin A, Vitamin B3, Vitamin B1, Manganese, Calcium, and Iron, however, Broccoli, cooked, boiled, drained, with salt is richer in Vitamin C, and Folate.
  • Daily need coverage for Vitamin K from Broccoli raab, cooked is 96% higher.
  • Broccoli raab, cooked contains 4 times more Vitamin B3 than Broccoli, cooked, boiled, drained, with salt. While Broccoli raab, cooked contains 2.015mg of Vitamin B3, Broccoli, cooked, boiled, drained, with salt contains only 0.553mg.
  • Broccoli raab, cooked has less Sodium.

Broccoli raab, cooked and Broccoli, cooked, boiled, drained, with salt are the varieties used in this article.

Infographic

Broccoli raab, cooked vs Broccoli, cooked, boiled, drained, with salt 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 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% 12% 26% 25% 20% 12% 29% 34% 25% 8.7%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +195%
Contains more PotassiumPotassium +17.1%
Contains more IronIron +89.6%
Contains more CopperCopper +23%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +95.9%
Contains more SeleniumSelenium +23.1%

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 216% 93% 29% 0% 16% 28% 10% 37% 46% 0% 353% 81% 22%
Contains more Vitamin AVitamin A +192.8%
Contains more Vitamin EVitamin E +74.5%
Contains more Vitamin B1Vitamin B1 +168.3%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more Vitamin B3Vitamin B3 +264.4%
Contains more Vitamin KVitamin K +81.4%
Contains more Vitamin CVitamin C +75.4%
Contains more Vitamin B5Vitamin B5 +37.5%
Contains more FolateFolate +52.1%
Contains more CholineCholine +19.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.2mg
~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
2% 7% 89%
Protein: 2.38 g
Fats: 0.41 g
Carbs: 7.18 g
Water: 89.25 g
Other: 0.78 g
Contains more ProteinProtein +60.9%
Contains more FatsFats +26.8%
Contains more OtherOther +43.6%
Contains more CarbsCarbs +130.1%
~equal in Water ~89.25g

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
27% 14% 59%
Saturated Fat: Sat. Fat 0.079 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.17 g
Contains less Sat. FatSaturated Fat -27.8%
Contains more Mono. FatMonounsaturated Fat +33.3%
Contains more Poly. FatPolyunsaturated fat +13.3%

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% 37% 56%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 0.49 g
Fructose: 0.74 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +87.5%
Contains more GlucoseGlucose +113%
Contains more FructoseFructose +208.3%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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, cooked, boiled, drained, with salt
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli raab, cooked Broccoli, cooked, boiled, drained, with salt Opinion
Calories 33kcal 35kcal Broccoli, cooked, boiled, drained, with salt
Protein 3.83g 2.38g Broccoli raab, cooked
Fats 0.52g 0.41g Broccoli raab, cooked
Vitamin C 37mg 64.9mg Broccoli, cooked, boiled, drained, with salt
Net carbs 0.32g 3.88g Broccoli, cooked, boiled, drained, with salt
Carbs 3.12g 7.18g Broccoli, cooked, boiled, drained, with salt
Magnesium 27mg 21mg Broccoli raab, cooked
Calcium 118mg 40mg Broccoli raab, cooked
Potassium 343mg 293mg Broccoli raab, cooked
Iron 1.27mg 0.67mg Broccoli raab, cooked
Sugar 0.62g 1.39g Broccoli raab, cooked
Fiber 2.8g 3.3g Broccoli, cooked, boiled, drained, with salt
Copper 0.075mg 0.061mg Broccoli raab, cooked
Zinc 0.54mg 0.45mg Broccoli raab, cooked
Phosphorus 82mg 67mg Broccoli raab, cooked
Sodium 56mg 262mg Broccoli raab, cooked
Vitamin A 4533IU 1548IU Broccoli raab, cooked
Vitamin A 227µg 77µg Broccoli raab, cooked
Vitamin E 2.53mg 1.45mg Broccoli raab, cooked
Manganese 0.38mg 0.194mg Broccoli raab, cooked
Selenium 1.3µg 1.6µg Broccoli, cooked, boiled, drained, with salt
Vitamin B1 0.169mg 0.063mg Broccoli raab, cooked
Vitamin B2 0.14mg 0.123mg Broccoli raab, cooked
Vitamin B3 2.015mg 0.553mg Broccoli raab, cooked
Vitamin B5 0.448mg 0.616mg Broccoli, cooked, boiled, drained, with salt
Vitamin B6 0.22mg 0.2mg Broccoli raab, cooked
Vitamin K 256µg 141.1µg Broccoli raab, cooked
Folate 71µg 108µg Broccoli, cooked, boiled, drained, with salt
Choline 33.6mg 40.1mg Broccoli, cooked, boiled, drained, with salt
Saturated Fat 0.057g 0.079g Broccoli raab, cooked
Monounsaturated Fat 0.03g 0.04g Broccoli, cooked, boiled, drained, with salt
Polyunsaturated fat 0.15g 0.17g Broccoli, cooked, boiled, drained, with salt
Tryptophan 0.052mg 0.034mg Broccoli raab, cooked
Threonine 0.128mg 0.096mg Broccoli raab, cooked
Isoleucine 0.125mg 0.092mg Broccoli raab, cooked
Leucine 0.206mg 0.147mg Broccoli raab, cooked
Lysine 0.239mg 0.155mg Broccoli raab, cooked
Methionine 0.058mg 0.043mg Broccoli raab, cooked
Phenylalanine 0.154mg 0.116mg Broccoli raab, cooked
Valine 0.184mg 0.138mg Broccoli raab, cooked
Histidine 0.08mg 0.063mg Broccoli raab, cooked
Fructose 0.24g 0.74g Broccoli, cooked, boiled, drained, with salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli raab, cooked Broccoli, cooked, boiled, drained, with salt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
72%
Broccoli, cooked, boiled, drained, with salt
Minerals Daily Need Coverage Score
27%
Broccoli raab, cooked
21%
Broccoli, cooked, boiled, drained, with salt

Comparison summary

Which food is lower in Sugar?
Broccoli raab, cooked
Broccoli raab, cooked is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Broccoli raab, cooked
Broccoli raab, cooked contains less Sodium (difference - 206mg)
Which food is lower in Saturated Fat?
Broccoli raab, cooked
Broccoli raab, cooked is lower in Saturated Fat (difference - 0.022g)
Which food is richer in minerals?
Broccoli raab, cooked
Broccoli raab, cooked is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 raab, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170382/nutrients
  2. Broccoli, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168510/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.