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Pico de gallo vs. Broccoli — In-Depth Nutrition Comparison

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What are the differences between pico de gallo and broccoli?

  • Broccoli is richer than pico de gallo in vitamin C, iron, and vitamin A.
  • Broccoli's daily need coverage for vitamin C is 95% more.
  • Pico de gallo has 14 times more sodium than broccoli. While pico de gallo has 469mg of sodium, broccoli has only 33mg.

We used PACE, Pico De Gallo and Broccoli, raw types in this article.

Infographic

Pico de gallo 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" 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -93%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 CVitamin C +2247.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 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 +41.3%
Contains more OtherOther +201.1%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
~equal in Water ~89.3g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Broccoli DV% diff.
Vitamin C 3.8mg 89.2mg 95%
Vitamin K 101.6µg 85%
Sodium 469mg 33mg 19%
Folate 63µg 16%
Vitamin B6 0.175mg 13%
Vitamin B5 0.573mg 11%
Fiber 2.6g 10%
Phosphorus 66mg 9%
Vitamin B2 0.117mg 9%
Manganese 0.21mg 9%
Potassium 316mg 9%
Iron 0mg 0.73mg 9%
Protein 0g 2.82g 6%
Vitamin B1 0.071mg 6%
Copper 0.049mg 5%
Vitamin E 0.78mg 5%
Calcium 0mg 47mg 5%
Selenium 2.5µg 5%
Magnesium 21mg 5%
Zinc 0.41mg 4%
Vitamin B3 0.639mg 4%
Vitamin A 31µg 3%
Choline 18.7mg 3%
Fructose 0.68g 1%
Carbs 9.38g 6.64g 1%
Fats 0g 0.37g 1%
Calories 31kcal 34kcal 0%
Net carbs 9.38g 4.04g N/A
Sugar 6.25g 1.7g N/A
Saturated fat 0g 0.039g 0%
Monounsaturated fat 0.011g 0%
Polyunsaturated fat 0.038g 0%
Tryptophan 0.033mg 0%
Threonine 0.088mg 0%
Isoleucine 0.079mg 0%
Leucine 0.129mg 0%
Lysine 0.135mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.117mg 0%
Valine 0.125mg 0%
Histidine 0.059mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo 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
1%
Pico de gallo
59%
Broccoli
Minerals Daily Need Coverage Score
6%
Pico de gallo
19%
Broccoli

Comparison summary

Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.039g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 32)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $0.4)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 4.55g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 436mg)
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)

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. 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.