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  6. Orange vs. Broccoli

Orange vs. Broccoli — In-Depth Nutrition Comparison

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Significant differences between Orange and Broccoli

  • Broccoli is richer than Orange in Vitamin K, Vitamin C, Vitamin B6, Folate, Manganese, Iron, Phosphorus, Vitamin B5, and Vitamin B2.
  • Broccoli covers your daily Vitamin K needs 85% more than Orange.

Specific food types used in this comparison are Oranges, raw, all commercial varieties and Broccoli, raw.

Infographic

Orange 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.
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +17.5%
Contains more PotassiumPotassium +74.6%
Contains more IronIron +630%
Contains more ZincZinc +485.7%
Contains more PhosphorusPhosphorus +371.4%
Contains more ManganeseManganese +740%
Contains more SeleniumSelenium +400%
~equal in Copper ~0.049mg

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.
Orange
Orange
1
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 177% 14% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +22.5%
Contains more Vitamin CVitamin C +67.7%
Contains more Vitamin AVitamin A +176.9%
Contains more Vitamin EVitamin E +333.3%
Contains more Vitamin B2Vitamin B2 +192.5%
Contains more Vitamin B3Vitamin B3 +126.6%
Contains more Vitamin B5Vitamin B5 +129.2%
Contains more Vitamin B6Vitamin B6 +191.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +110%
Contains more CholineCholine +122.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 CarbsCarbs +77%
Contains more ProteinProtein +200%
Contains more FatsFats +208.3%
Contains more OtherOther +97.7%
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
2
24% 37% 40%
Saturated Fat: Sat. Fat 0.015 g
Monounsaturated Fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 less Sat. FatSaturated Fat -61.5%
Contains more Mono. FatMonounsaturated Fat +109.1%
Contains more Poly. FatPolyunsaturated fat +52%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange Broccoli Opinion
Calories 47kcal 34kcal Orange
Protein 0.94g 2.82g Broccoli
Fats 0.12g 0.37g Broccoli
Vitamin C 53.2mg 89.2mg Broccoli
Net carbs 9.35g 4.04g Orange
Carbs 11.75g 6.64g Orange
Magnesium 10mg 21mg Broccoli
Calcium 40mg 47mg Broccoli
Potassium 181mg 316mg Broccoli
Iron 0.1mg 0.73mg Broccoli
Sugar 9.35g 1.7g Broccoli
Fiber 2.4g 2.6g Broccoli
Copper 0.045mg 0.049mg Broccoli
Zinc 0.07mg 0.41mg Broccoli
Phosphorus 14mg 66mg Broccoli
Sodium 0mg 33mg Orange
Vitamin A 225IU 623IU Broccoli
Vitamin A 11µg 31µg Broccoli
Vitamin E 0.18mg 0.78mg Broccoli
Manganese 0.025mg 0.21mg Broccoli
Selenium 0.5µg 2.5µg Broccoli
Vitamin B1 0.087mg 0.071mg Orange
Vitamin B2 0.04mg 0.117mg Broccoli
Vitamin B3 0.282mg 0.639mg Broccoli
Vitamin B5 0.25mg 0.573mg Broccoli
Vitamin B6 0.06mg 0.175mg Broccoli
Vitamin K 0µg 101.6µg Broccoli
Folate 30µg 63µg Broccoli
Choline 8.4mg 18.7mg Broccoli
Saturated Fat 0.015g 0.039g Orange
Monounsaturated Fat 0.023g 0.011g Orange
Polyunsaturated fat 0.025g 0.038g Broccoli
Tryptophan 0.009mg 0.033mg Broccoli
Threonine 0.015mg 0.088mg Broccoli
Isoleucine 0.025mg 0.079mg Broccoli
Leucine 0.023mg 0.129mg Broccoli
Lysine 0.047mg 0.135mg Broccoli
Methionine 0.02mg 0.038mg Broccoli
Phenylalanine 0.031mg 0.117mg Broccoli
Valine 0.04mg 0.125mg Broccoli
Histidine 0.018mg 0.059mg Broccoli
Fructose 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
22%
Orange
61%
Broccoli
Minerals Daily Need Coverage Score
7%
Orange
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.024g)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 7.65g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.