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Ground beef vs. Broccoli — In-Depth Nutrition Comparison

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A recap on differences between ground beef and broccoli

  • Ground beef has more vitamin B12, zinc, selenium, vitamin B3, iron, and phosphorus; however, broccoli is higher in vitamin C and vitamin K.
  • Ground beef covers your daily vitamin B12 needs 104% more than broccoli.
  • The glycemic index of broccoli is higher.

Food varieties used in this article are Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Broccoli, raw.

Infographic

Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
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 IronIron +211%
Contains more CopperCopper +61.2%
Contains more ZincZinc +1324.4%
Contains more PhosphorusPhosphorus +151.5%
Contains more SeleniumSelenium +664%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +42.4%
Contains more PotassiumPotassium +31.1%
Contains less SodiumSodium -54.8%
Contains more ManganeseManganese +2233.3%

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 0% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
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% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +530%
Contains more Vitamin B6Vitamin B6 +77.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +291.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +933.3%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B1Vitamin B1 +39.2%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more Vitamin KVitamin K +3403.4%
Contains more FolateFolate +800%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ground beef Broccoli DV% diff.
Vitamin B12 2.49µg 0µg 104%
Vitamin C 0mg 89.2mg 99%
Vitamin K 2.9µg 101.6µg 82%
Zinc 5.84mg 0.41mg 49%
Protein 23.87g 2.82g 42%
Selenium 19.1µg 2.5µg 30%
Cholesterol 88mg 0mg 29%
Saturated fat 6.073g 0.039g 27%
Fats 15.37g 0.37g 23%
Vitamin B3 4.026mg 0.639mg 21%
Iron 2.27mg 0.73mg 19%
Monounsaturated fat 7.322g 0.011g 18%
Folate 7µg 63µg 14%
Phosphorus 166mg 66mg 14%
Choline 73.2mg 18.7mg 10%
Vitamin B6 0.311mg 0.175mg 10%
Fiber 0g 2.6g 10%
Calories 241kcal 34kcal 10%
Manganese 0.009mg 0.21mg 9%
Vitamin B2 0.171mg 0.117mg 4%
Vitamin E 0.12mg 0.78mg 4%
Copper 0.079mg 0.049mg 3%
Vitamin A 3µg 31µg 3%
Carbs 0g 6.64g 2%
Vitamin B1 0.051mg 0.071mg 2%
Sodium 73mg 33mg 2%
Potassium 241mg 316mg 2%
Polyunsaturated fat 0.408g 0.038g 2%
Vitamin B5 0.512mg 0.573mg 1%
Fructose 0.68g 1%
Calcium 33mg 47mg 1%
Magnesium 17mg 21mg 1%
Net carbs 0g 4.04g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 1.7g N/A
Trans fat 1.173g 0g N/A
Tryptophan 0.121mg 0.033mg 0%
Threonine 0.923mg 0.088mg 0%
Isoleucine 1.055mg 0.079mg 0%
Leucine 1.861mg 0.129mg 0%
Lysine 1.976mg 0.135mg 0%
Methionine 0.614mg 0.038mg 0%
Phenylalanine 0.931mg 0.117mg 0%
Valine 1.172mg 0.125mg 0%
Histidine 0.775mg 0.059mg 0%
Omega-6 - Gamma-linoleic acid 0.008g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 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 +746.5%
Contains more FatsFats +4054.1%
Contains more OtherOther +174.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +53%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 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 +66463.6%
Contains more Poly. FatPolyunsaturated fat +973.7%
Contains less Sat. FatSaturated fat -99.4%

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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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.