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Egg vs. Broccoli — In-Depth Nutrition Comparison

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How are Egg and Broccoli different?

  • Egg is higher in Copper, Selenium, Choline, Vitamin B12, Vitamin B2, and Vitamin B5, however, Broccoli is richer in Vitamin C, and Vitamin K.
  • Daily need coverage for Copper from Egg is 217% higher.

Egg, whole, cooked, hard-boiled and Broccoli, raw are the varieties used in this article.

Infographic

Egg 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.
Egg
Egg
6
:
4
Broccoli
Broccoli
Contains more Iron +63%
Contains more Phosphorus +160.6%
Contains more Zinc +156.1%
Contains more Copper +3981.6%
Contains more Selenium +1132%
Contains more Magnesium +110%
Contains more Potassium +150.8%
Contains less Sodium -73.4%
Contains more Manganese +707.7%
Equal in Calcium - 47
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Iron +63%
Contains more Phosphorus +160.6%
Contains more Zinc +156.1%
Contains more Copper +3981.6%
Contains more Selenium +1132%
Contains more Magnesium +110%
Contains more Potassium +150.8%
Contains less Sodium -73.4%
Contains more Manganese +707.7%
Equal in Calcium - 47

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.
Egg
Egg
5
:
7
Broccoli
Broccoli
Contains more Vitamin E +32.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +338.5%
Contains more Vitamin B5 +144%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +19.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +898.4%
Contains more Vitamin B6 +44.6%
Contains more Folate +43.2%
Contains more Vitamin K +33766.7%
Equal in Vitamin B1 - 0.071
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin E +32.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +338.5%
Contains more Vitamin B5 +144%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +19.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +898.4%
Contains more Vitamin B6 +44.6%
Contains more Folate +43.2%
Contains more Vitamin K +33766.7%
Equal in Vitamin B1 - 0.071

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Broccoli
Broccoli
Contains more Protein +346.1%
Contains more Fats +2767.6%
Contains more Other +23%
Contains more Carbs +492.9%
Contains more Water +19.7%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Broccoli
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 Protein +346.1%
Contains more Fats +2767.6%
Contains more Other +23%
Contains more Carbs +492.9%
Contains more Water +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +36963.6%
Contains more Polyunsaturated fat +3621.1%
Contains less Saturated Fat -98.8%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +36963.6%
Contains more Polyunsaturated fat +3621.1%
Contains less Saturated Fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Broccoli Opinion
Net carbs 1.12g 4.04g Broccoli
Protein 12.58g 2.82g Egg
Fats 10.61g 0.37g Egg
Carbs 1.12g 6.64g Broccoli
Calories 155kcal 34kcal Egg
Fructose 0.68g Broccoli
Sugar 1.12g 1.7g Egg
Fiber 0g 2.6g Broccoli
Calcium 50mg 47mg Egg
Iron 1.19mg 0.73mg Egg
Magnesium 10mg 21mg Broccoli
Phosphorus 172mg 66mg Egg
Potassium 126mg 316mg Broccoli
Sodium 124mg 33mg Broccoli
Zinc 1.05mg 0.41mg Egg
Copper 2mg 0.049mg Egg
Manganese 0.026mg 0.21mg Broccoli
Selenium 30.8µg 2.5µg Egg
Vitamin A 520IU 623IU Broccoli
Vitamin A RAE 149µg 31µg Egg
Vitamin E 1.03mg 0.78mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin C 0mg 89.2mg Broccoli
Vitamin B1 0.066mg 0.071mg Broccoli
Vitamin B2 0.513mg 0.117mg Egg
Vitamin B3 0.064mg 0.639mg Broccoli
Vitamin B5 1.398mg 0.573mg Egg
Vitamin B6 0.121mg 0.175mg Broccoli
Folate 44µg 63µg Broccoli
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 101.6µg Broccoli
Tryptophan 0.153mg 0.033mg Egg
Threonine 0.604mg 0.088mg Egg
Isoleucine 0.686mg 0.079mg Egg
Leucine 1.075mg 0.129mg Egg
Lysine 0.904mg 0.135mg Egg
Methionine 0.392mg 0.038mg Egg
Phenylalanine 0.668mg 0.117mg Egg
Valine 0.767mg 0.125mg Egg
Histidine 0.298mg 0.059mg Egg
Cholesterol 373mg 0mg Broccoli
Saturated Fat 3.267g 0.039g Broccoli
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 0.011g Egg
Polyunsaturated fat 1.414g 0.038g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Egg
65%
Broccoli
Minerals Daily Need Coverage Score
103%
Egg
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 0.58g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 91mg)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 3.228g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.6)
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.