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  6. Pork jowl vs. Broccoli

Pork jowl vs. Broccoli — In-Depth Nutrition Comparison

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A recap on differences between Pork jowl and Broccoli

  • Pork jowl has more Vitamin B12, Vitamin B1, Vitamin B3, and Vitamin B2, however, Broccoli is higher in Vitamin C, Folate, Fiber, and Manganese.
  • Pork jowl covers your daily Saturated Fat needs 126% more than Broccoli.
  • Broccoli has less Cholesterol.

Food varieties used in this article are Pork, fresh, variety meats and by-products, jowl, raw and Broccoli, raw.

Infographic

Pork jowl 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.
Pork jowl
Pork jowl
3
:
7
Broccoli
Broccoli
Contains more Phosphorus +30.3%
Contains less Sodium -24.2%
Contains more Zinc +104.9%
Contains more Calcium +1075%
Contains more Iron +73.8%
Contains more Magnesium +600%
Contains more Potassium +113.5%
Contains more Copper +22.5%
Contains more Manganese +4100%
Contains more Selenium +66.7%
Pork jowl
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 16% 3% 37% 14% 4% 23% 14% 1% 9%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Phosphorus +30.3%
Contains less Sodium -24.2%
Contains more Zinc +104.9%
Contains more Calcium +1075%
Contains more Iron +73.8%
Contains more Magnesium +600%
Contains more Potassium +113.5%
Contains more Copper +22.5%
Contains more Manganese +4100%
Contains more Selenium +66.7%

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.
Pork jowl
Pork jowl
4
:
8
Broccoli
Broccoli
Contains more Vitamin B1 +443.7%
Contains more Vitamin B2 +101.7%
Contains more Vitamin B3 +609.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +6822.2%
Contains more Vitamin E +169%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +94.4%
Contains more Folate +6200%
Pork jowl
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 97% 55% 86% 15% 21% 1% 103% 0%
Broccoli
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 B1 +443.7%
Contains more Vitamin B2 +101.7%
Contains more Vitamin B3 +609.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +6822.2%
Contains more Vitamin E +169%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +129.2%
Contains more Vitamin B6 +94.4%
Contains more Folate +6200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork jowl
Pork jowl
3
:
2
Broccoli
Broccoli
Contains more Protein +126.2%
Contains more Fats +18713.5%
Contains more Other +109.2%
Contains more Carbs +∞%
Contains more Water +302.4%
Pork jowl
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Broccoli
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 +126.2%
Contains more Fats +18713.5%
Contains more Other +109.2%
Contains more Carbs +∞%
Contains more Water +302.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork jowl
Pork jowl
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +298900%
Contains more Polyunsaturated fat +21242.1%
Contains less Saturated Fat -99.8%
Pork jowl
38% 50% 12%
Saturated Fat: 25.26 g
Monounsaturated Fat: 32.89 g
Polyunsaturated fat: 8.11 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +298900%
Contains more Polyunsaturated fat +21242.1%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pork jowl Broccoli Opinion
Net carbs 0g 4.04g Broccoli
Protein 6.38g 2.82g Pork jowl
Fats 69.61g 0.37g Pork jowl
Carbs 0g 6.64g Broccoli
Calories 655kcal 34kcal Pork jowl
Fructose 0.68g Broccoli
Sugar 0g 1.7g Pork jowl
Fiber 0g 2.6g Broccoli
Calcium 4mg 47mg Broccoli
Iron 0.42mg 0.73mg Broccoli
Magnesium 3mg 21mg Broccoli
Phosphorus 86mg 66mg Pork jowl
Potassium 148mg 316mg Broccoli
Sodium 25mg 33mg Pork jowl
Zinc 0.84mg 0.41mg Pork jowl
Copper 0.04mg 0.049mg Broccoli
Manganese 0.005mg 0.21mg Broccoli
Selenium 1.5µg 2.5µg Broccoli
Vitamin A 9IU 623IU Broccoli
Vitamin A RAE 3µg 31µg Broccoli
Vitamin E 0.29mg 0.78mg Broccoli
Vitamin C 0mg 89.2mg Broccoli
Vitamin B1 0.386mg 0.071mg Pork jowl
Vitamin B2 0.236mg 0.117mg Pork jowl
Vitamin B3 4.535mg 0.639mg Pork jowl
Vitamin B5 0.25mg 0.573mg Broccoli
Vitamin B6 0.09mg 0.175mg Broccoli
Folate 1µg 63µg Broccoli
Vitamin B12 0.82µg 0µg Pork jowl
Vitamin K 101.6µg Broccoli
Tryptophan 0.021mg 0.033mg Broccoli
Threonine 0.21mg 0.088mg Pork jowl
Isoleucine 0.168mg 0.079mg Pork jowl
Leucine 0.446mg 0.129mg Pork jowl
Lysine 0.528mg 0.135mg Pork jowl
Methionine 0.095mg 0.038mg Pork jowl
Phenylalanine 0.239mg 0.117mg Pork jowl
Valine 0.305mg 0.125mg Pork jowl
Histidine 0.072mg 0.059mg Pork jowl
Cholesterol 90mg 0mg Broccoli
Saturated Fat 25.26g 0.039g Broccoli
Monounsaturated Fat 32.89g 0.011g Pork jowl
Polyunsaturated fat 8.11g 0.038g Pork jowl

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork jowl 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
32%
Pork jowl
65%
Broccoli
Minerals Daily Need Coverage Score
12%
Pork jowl
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Pork jowl
Pork jowl is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Broccoli
Broccoli is lower in Cholesterol (difference - 90mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 25.221g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.4)
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

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. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.