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  6. White Bread vs. Broccoli

White Bread vs. Broccoli — In-Depth Nutrition Comparison

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How are White Bread and Broccoli different?

  • White Bread is higher in Vitamin B1, Iron, Selenium, Vitamin B3, Manganese, Folate, and Calcium, however, Broccoli is richer in Vitamin C, and Vitamin K.
  • Daily need coverage for Vitamin C from Broccoli is 99% higher.
  • White Bread contains 15 times more Sodium than Broccoli. While White Bread contains 490mg of Sodium, Broccoli contains only 33mg.

Bread, white, commercially prepared (includes soft bread crumbs) and Broccoli, raw are the varieties used in this article.

Infographic

White Bread 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.
White Bread
White Bread
8
:
2
Broccoli
Broccoli
Contains more Calcium +206.4%
Contains more Iron +394.5%
Contains more Phosphorus +48.5%
Contains more Zinc +80.5%
Contains more Copper +106.1%
Contains more Manganese +155.2%
Contains more Selenium +780%
Contains more Potassium +150.8%
Contains less Sodium -93.3%
Equal in Magnesium - 21
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +206.4%
Contains more Iron +394.5%
Contains more Phosphorus +48.5%
Contains more Zinc +80.5%
Contains more Copper +106.1%
Contains more Manganese +155.2%
Contains more Selenium +780%
Contains more Potassium +150.8%
Contains less Sodium -93.3%
Equal in Magnesium - 21

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.
White Bread
White Bread
4
:
6
Broccoli
Broccoli
Contains more Vitamin B1 +650.7%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B3 +648%
Contains more Folate +76.2%
Contains more Vitamin A +62200%
Contains more Vitamin E +254.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +101.1%
Contains more Vitamin K +50700%
Equal in Vitamin B5 - 0.573
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
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 +650.7%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B3 +648%
Contains more Folate +76.2%
Contains more Vitamin A +62200%
Contains more Vitamin E +254.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +101.1%
Contains more Vitamin K +50700%
Equal in Vitamin B5 - 0.573

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
4
:
1
Broccoli
Broccoli
Contains more Protein +213.8%
Contains more Fats +800%
Contains more Carbs +644.3%
Contains more Other +127.6%
Contains more Water +145.2%
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +213.8%
Contains more Fats +800%
Contains more Carbs +644.3%
Contains more Other +127.6%
Contains more Water +145.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +5345.5%
Contains more Polyunsaturated fat +4115.8%
Contains less Saturated Fat -94.4%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +5345.5%
Contains more Polyunsaturated fat +4115.8%
Contains less Saturated Fat -94.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
White Bread
White Bread
4
:
2
Broccoli
Broccoli
Contains more Starch +∞%
Contains more Glucose +220.4%
Contains more Fructose +257.4%
Contains more Maltose +695.2%
Contains more Sucrose +∞%
Contains more Lactose +∞%
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Broccoli
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 Starch +∞%
Contains more Glucose +220.4%
Contains more Fructose +257.4%
Contains more Maltose +695.2%
Contains more Sucrose +∞%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White Bread Broccoli Opinion
Net carbs 46.72g 4.04g White Bread
Protein 8.85g 2.82g White Bread
Fats 3.33g 0.37g White Bread
Carbs 49.42g 6.64g White Bread
Calories 266kcal 34kcal White Bread
Starch 37.17g 0g White Bread
Fructose 2.43g 0.68g White Bread
Sugar 5.67g 1.7g Broccoli
Fiber 2.7g 2.6g White Bread
Calcium 144mg 47mg White Bread
Iron 3.61mg 0.73mg White Bread
Magnesium 23mg 21mg White Bread
Phosphorus 98mg 66mg White Bread
Potassium 126mg 316mg Broccoli
Sodium 490mg 33mg Broccoli
Zinc 0.74mg 0.41mg White Bread
Copper 0.101mg 0.049mg White Bread
Manganese 0.536mg 0.21mg White Bread
Selenium 22µg 2.5µg White Bread
Vitamin A 1IU 623IU Broccoli
Vitamin A RAE 0µg 31µg Broccoli
Vitamin E 0.22mg 0.78mg Broccoli
Vitamin C 0mg 89.2mg Broccoli
Vitamin B1 0.533mg 0.071mg White Bread
Vitamin B2 0.243mg 0.117mg White Bread
Vitamin B3 4.78mg 0.639mg White Bread
Vitamin B5 0.536mg 0.573mg Broccoli
Vitamin B6 0.087mg 0.175mg Broccoli
Folate 111µg 63µg White Bread
Vitamin K 0.2µg 101.6µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Trans Fat 0.027g 0g Broccoli
Saturated Fat 0.698g 0.039g Broccoli
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.011g White Bread
Polyunsaturated fat 1.602g 0.038g White Bread
Omega-6 - Eicosadienoic acid 0.002g 0g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread 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
35%
White Bread
65%
Broccoli
Minerals Daily Need Coverage Score
56%
White Bread
19%
Broccoli

Comparison summary

Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $0.4)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 457mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.659g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 41)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.