White bread vs. Broccoli — In-Depth Nutrition Comparison
Compare
How are white bread and broccoli different?
- White bread is higher in vitamin B1, iron, selenium, vitamin B3, manganese, and folate; however, broccoli is richer in vitamin C, vitamin K, and vitamin A.
- Daily need coverage for vitamin C for broccoli is 99% higher.
- White bread contains 15 times more sodium than broccoli. While white bread contains 490mg of sodium, broccoli contains only 33mg.
- Broccoli has a lower glycemic index (32) than white bread (73).
Bread, white, commercially prepared (includes soft bread crumbs) and Broccoli, raw are the varieties used in this article.
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.
| Contains more CalciumCalcium | +206.4% |
| Contains more IronIron | +394.5% |
| Contains more CopperCopper | +106.1% |
| Contains more ZincZinc | +80.5% |
| Contains more PhosphorusPhosphorus | +48.5% |
| Contains more ManganeseManganese | +155.2% |
| Contains more SeleniumSelenium | +780% |
| Contains more PotassiumPotassium | +150.8% |
| Contains less SodiumSodium | -93.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +650.7% |
| Contains more Vitamin B2Vitamin B2 | +107.7% |
| Contains more Vitamin B3Vitamin B3 | +648% |
| Contains more FolateFolate | +76.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +254.5% |
| Contains more Vitamin B6Vitamin B6 | +101.1% |
| Contains more Vitamin KVitamin K | +50700% |
| Contains more CholineCholine | +28.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 89.2mg | 99% |
| Vitamin K | 0.2µg | 101.6µg | 85% |
| Vitamin B1 | 0.533mg | 0.071mg | 39% |
| Iron | 3.61mg | 0.73mg | 36% |
| Selenium | 22µg | 2.5µg | 35% |
| Vitamin B3 | 4.78mg | 0.639mg | 26% |
| Sodium | 490mg | 33mg | 20% |
| Starch | 37.17g | 0g | 15% |
| Carbs | 49.42g | 6.64g | 14% |
| Manganese | 0.536mg | 0.21mg | 14% |
| Folate | 111µg | 63µg | 12% |
| Protein | 8.85g | 2.82g | 12% |
| Calories | 266kcal | 34kcal | 12% |
| Calcium | 144mg | 47mg | 10% |
| Polyunsaturated fat | 1.602g | 0.038g | 10% |
| Vitamin B2 | 0.243mg | 0.117mg | 10% |
| Vitamin B6 | 0.087mg | 0.175mg | 7% |
| Potassium | 126mg | 316mg | 6% |
| Copper | 0.101mg | 0.049mg | 6% |
| Fats | 3.33g | 0.37g | 5% |
| Phosphorus | 98mg | 66mg | 5% |
| Vitamin E | 0.22mg | 0.78mg | 4% |
| Zinc | 0.74mg | 0.41mg | 3% |
| Vitamin A | 0µg | 31µg | 3% |
| Saturated fat | 0.698g | 0.039g | 3% |
| Fructose | 2.43g | 0.68g | 2% |
| Monounsaturated fat | 0.599g | 0.011g | 1% |
| Choline | 14.6mg | 18.7mg | 1% |
| Vitamin B5 | 0.536mg | 0.573mg | 1% |
| Net carbs | 46.72g | 4.04g | N/A |
| Magnesium | 23mg | 21mg | 0% |
| Sugar | 5.67g | 1.7g | N/A |
| Fiber | 2.7g | 2.6g | 0% |
| Trans fat | 0.027g | 0g | N/A |
| 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% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
| Contains more ProteinProtein | +213.8% |
| Contains more FatsFats | +800% |
| Contains more CarbsCarbs | +644.3% |
| Contains more OtherOther | +127.6% |
| Contains more WaterWater | +145.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
| Contains more Mono. FatMonounsaturated fat | +5345.5% |
| Contains more Poly. FatPolyunsaturated fat | +4115.8% |
| Contains less Sat. FatSaturated fat | -94.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch | +∞% |
| Contains more GlucoseGlucose | +220.4% |
| Contains more FructoseFructose | +257.4% |
| Contains more MaltoseMaltose | +695.2% |
| Contains more SucroseSucrose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Galactose
~0g
