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Gratin vs Broccoli - In-Depth Nutrition Comparison

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Summary of differences between Gratin and Broccoli

  • Gratin has more Copper, Calcium, and Phosphorus, while Broccoli has more Vitamin C, and Folate.
  • Broccoli covers your daily need of Vitamin C 88% more than Gratin.
  • Gratin contains 10000000 times more Cholesterol than Broccoli. While Gratin contains 23mg of Cholesterol, Broccoli contains only 0mg.

These are the specific foods used in this comparison Potatoes, au gratin, home-prepared from recipe using butter and Broccoli, raw.

Infographic

Gratin vs Broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +153.2%
Contains more Phosphorus +71.2%
Contains more Potassium +25.3%
Contains more Zinc +68.3%
Contains more Copper +226.5%
Contains more Iron +14.1%
Contains less Sodium -92.4%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Contains more Calcium +153.2%
Contains more Phosphorus +71.2%
Contains more Potassium +25.3%
Contains more Zinc +68.3%
Contains more Copper +226.5%
Contains more Iron +14.1%
Contains less Sodium -92.4%
Equal in Magnesium - 21

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Gratin
1
:
Contains more Vitamin B3 +55.4%
Contains more Vitamin A +136%
Contains more Vitamin C +801%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B5 +48.1%
Contains more Folate +472.7%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B6 - 0.175
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
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 B3 +55.4%
Contains more Vitamin A +136%
Contains more Vitamin C +801%
Contains more Vitamin B1 +10.9%
Contains more Vitamin B5 +48.1%
Contains more Folate +472.7%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B6 - 0.175

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Gratin Broccoli
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Gratin Broccoli Opinion
Net carbs 9.47g 4.04g Gratin
Protein 5.06g 2.82g Gratin
Fats 7.59g 0.37g Gratin
Carbs 11.27g 6.64g Gratin
Calories 132kcal 34kcal Gratin
Starch g 0g Broccoli
Fructose g 0.68g Broccoli
Sugar g 1.7g Gratin
Fiber 1.8g 2.6g Broccoli
Calcium 119mg 47mg Gratin
Iron 0.64mg 0.73mg Broccoli
Magnesium 20mg 21mg Broccoli
Phosphorus 113mg 66mg Gratin
Potassium 396mg 316mg Gratin
Sodium 433mg 33mg Broccoli
Zinc 0.69mg 0.41mg Gratin
Copper 0.16mg 0.049mg Gratin
Vitamin A 264IU 623IU Broccoli
Vitamin E mg 0.78mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.9mg 89.2mg Broccoli
Vitamin B1 0.064mg 0.071mg Broccoli
Vitamin B2 0.116mg 0.117mg Broccoli
Vitamin B3 0.993mg 0.639mg Gratin
Vitamin B5 0.387mg 0.573mg Broccoli
Vitamin B6 0.174mg 0.175mg Broccoli
Folate 11µg 63µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K µg 101.6µg Broccoli
Tryptophan 0.07mg 0.033mg Gratin
Threonine 0.192mg 0.088mg Gratin
Isoleucine 0.284mg 0.079mg Gratin
Leucine 0.443mg 0.129mg Gratin
Lysine 0.381mg 0.135mg Gratin
Methionine 0.117mg 0.038mg Gratin
Phenylalanine 0.254mg 0.117mg Gratin
Valine 0.325mg 0.125mg Gratin
Histidine 0.151mg 0.059mg Gratin
Cholesterol 23mg 0mg Broccoli
Trans Fat g 0g Gratin
Saturated Fat 4.733g 0.039g Broccoli
Monounsaturated Fat 2.149g 0.011g Gratin
Polyunsaturated fat 0.276g 0.038g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
15
Gratin
65
Broccoli
Mineral Summary Score
36
Gratin
18
Broccoli

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
30%
Gratin
17%
Broccoli
Carbohydrates
11%
Gratin
7%
Broccoli
Fats
35%
Gratin
2%
Broccoli

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 32)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.4)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 400mg)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 4.694g)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.