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Milk vs. Broccoli — In-Depth Nutrition Comparison

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Important differences between Milk and Broccoli

  • Milk has more Vitamin B12, Vitamin D, and Calcium, however, Broccoli is richer in Vitamin C, Vitamin K, Folate, Vitamin B6, Fiber, Manganese, and Iron.
  • Broccoli's daily need coverage for Vitamin C is 99% more.

The food varieties used in the comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Broccoli, raw.

Infographic

Milk 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.
Milk
4
:
Contains more Calcium +166%
Contains more Phosphorus +43.9%
Contains more Selenium +32%
Contains more Iron +2333.3%
Contains more Magnesium +90.9%
Contains more Potassium +110.7%
Contains less Sodium -25%
Contains more Copper +390%
Contains more Manganese +6900%
Equal in Zinc - 0.41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +166%
Contains more Phosphorus +43.9%
Contains more Selenium +32%
Contains more Iron +2333.3%
Contains more Magnesium +90.9%
Contains more Potassium +110.7%
Contains less Sodium -25%
Contains more Copper +390%
Contains more Manganese +6900%
Equal in Zinc - 0.41

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.
Milk
3
:
Contains more Vitamin D +∞%
Contains more Vitamin B2 +58.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +217.9%
Contains more Vitamin E +7700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +255%
Contains more Vitamin B3 +587.1%
Contains more Vitamin B5 +58.7%
Contains more Vitamin B6 +373%
Contains more Folate +1160%
Contains more Vitamin K +101500%
Equal in Choline - 18.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 10% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 11% 254%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +58.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +217.9%
Contains more Vitamin E +7700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +255%
Contains more Vitamin B3 +587.1%
Contains more Vitamin B5 +58.7%
Contains more Vitamin B6 +373%
Contains more Folate +1160%
Contains more Vitamin K +101500%
Equal in Choline - 18.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
3
:
Contains more Protein +19.5%
Contains more Fats +162.2%
Contains more Carbs +33.1%
Contains more Other +16%
Equal in Water - 89.3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 Protein +19.5%
Contains more Fats +162.2%
Contains more Carbs +33.1%
Contains more Other +16%
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
1
:
Contains more Monounsaturated Fat +2418.2%
Contains less Saturated Fat -93.8%
Equal in Polyunsaturated fat - 0.038
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +2418.2%
Contains less Saturated Fat -93.8%
Equal in Polyunsaturated fat - 0.038

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
1
:
Contains more Lactose +2376.2%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 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 Lactose +2376.2%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Broccoli Opinion
Net carbs 4.99g 4.04g Milk
Protein 3.37g 2.82g Milk
Fats 0.97g 0.37g Milk
Carbs 4.99g 6.64g Broccoli
Calories 42kcal 34kcal Milk
Fructose 0g 0.68g Broccoli
Sugar 5.2g 1.7g Broccoli
Fiber 0g 2.6g Broccoli
Calcium 125mg 47mg Milk
Iron 0.03mg 0.73mg Broccoli
Magnesium 11mg 21mg Broccoli
Phosphorus 95mg 66mg Milk
Potassium 150mg 316mg Broccoli
Sodium 44mg 33mg Broccoli
Zinc 0.42mg 0.41mg Milk
Copper 0.01mg 0.049mg Broccoli
Manganese 0.003mg 0.21mg Broccoli
Selenium 3.3µg 2.5µg Milk
Vitamin A 196IU 623IU Broccoli
Vitamin A RAE 58µg 31µg Milk
Vitamin E 0.01mg 0.78mg Broccoli
Vitamin D 48IU 0IU Milk
Vitamin D 1.2µg 0µg Milk
Vitamin C 0mg 89.2mg Broccoli
Vitamin B1 0.02mg 0.071mg Broccoli
Vitamin B2 0.185mg 0.117mg Milk
Vitamin B3 0.093mg 0.639mg Broccoli
Vitamin B5 0.361mg 0.573mg Broccoli
Vitamin B6 0.037mg 0.175mg Broccoli
Folate 5µg 63µg Broccoli
Vitamin B12 0.47µg 0µg Milk
Choline 17.7mg 18.7mg Broccoli
Vitamin K 0.1µg 101.6µg Broccoli
Tryptophan 0.043mg 0.033mg Milk
Threonine 0.143mg 0.088mg Milk
Isoleucine 0.174mg 0.079mg Milk
Leucine 0.319mg 0.129mg Milk
Lysine 0.282mg 0.135mg Milk
Methionine 0.088mg 0.038mg Milk
Phenylalanine 0.174mg 0.117mg Milk
Valine 0.22mg 0.125mg Milk
Histidine 0.101mg 0.059mg Milk
Cholesterol 5mg 0mg Broccoli
Saturated Fat 0.633g 0.039g Broccoli
Monounsaturated Fat 0.277g 0.011g Milk
Polyunsaturated fat 0.035g 0.038g Broccoli
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk 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
15%
Milk
61%
Broccoli
Minerals Daily Need Coverage Score
14%
Milk
19%
Broccoli

Comparison summary

Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 3.5g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.594g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.2)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food is richer in minerals?
?
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.