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  6. Almonds vs. Broccoli

Almonds vs. Broccoli — In-Depth Nutrition Comparison

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Differences between almonds and broccoli

  • Almonds are higher in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, and iron; however, broccoli is richer in vitamin C and vitamin K.
  • Almonds' daily need coverage for vitamin E is 166% higher.
  • Almonds have 21 times more copper than broccoli. While almonds have 1.031mg of copper, broccoli has only 0.049mg.
  • Almonds have a lower glycemic index (0) than broccoli (32).

The food types used in this comparison are Nuts, almonds and Broccoli, raw.

Infographic

Almonds 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.
Almonds
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 MagnesiumMagnesium +1185.7%
Contains more CalciumCalcium +472.3%
Contains more PotassiumPotassium +132%
Contains more IronIron +408.2%
Contains more CopperCopper +2004.1%
Contains more ZincZinc +661%
Contains more PhosphorusPhosphorus +628.8%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +937.6%
Contains more SeleniumSelenium +64%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Contains more Vitamin EVitamin E +3185.9%
Contains more Vitamin B1Vitamin B1 +188.7%
Contains more Vitamin B2Vitamin B2 +872.6%
Contains more Vitamin B3Vitamin B3 +466.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B6Vitamin B6 +27.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +43.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Broccoli DV% diff.
Vitamin E 25.63mg 0.78mg 166%
Copper 1.031mg 0.049mg 109%
Vitamin C 0mg 89.2mg 99%
Manganese 2.179mg 0.21mg 86%
Vitamin K 0µg 101.6µg 85%
Polyunsaturated fat 12.329g 0.038g 82%
Vitamin B2 1.138mg 0.117mg 79%
Monounsaturated fat 31.551g 0.011g 79%
Fats 49.93g 0.37g 76%
Magnesium 270mg 21mg 59%
Phosphorus 481mg 66mg 59%
Fiber 12.5g 2.6g 40%
Protein 21.15g 2.82g 37%
Iron 3.71mg 0.73mg 37%
Calories 579kcal 34kcal 27%
Zinc 3.12mg 0.41mg 25%
Calcium 269mg 47mg 22%
Vitamin B3 3.618mg 0.639mg 19%
Saturated fat 3.802g 0.039g 17%
Potassium 733mg 316mg 12%
Vitamin B1 0.205mg 0.071mg 11%
Choline 52.1mg 18.7mg 6%
Carbs 21.55g 6.64g 5%
Folate 44µg 63µg 5%
Vitamin A 0µg 31µg 3%
Selenium 4.1µg 2.5µg 3%
Vitamin B6 0.137mg 0.175mg 3%
Vitamin B5 0.471mg 0.573mg 2%
Sodium 1mg 33mg 1%
Fructose 0.11g 0.68g 1%
Protein per 100 calories 3.7g 8.3g N/A
Calories per 10 g protein 274kcal 121kcal N/A
Weight per 100 calories 17g 294g N/A
Unsaturated / Saturated Fat ratio 12 1.3 N/A
Net carbs 9.05g 4.04g N/A
Sugar 4.35g 1.7g N/A
Starch 0.72g 0g 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.033mg 0%
Threonine 0.601mg 0.088mg 0%
Isoleucine 0.751mg 0.079mg 0%
Leucine 1.473mg 0.129mg 0%
Lysine 0.568mg 0.135mg 0%
Methionine 0.157mg 0.038mg 0%
Phenylalanine 1.132mg 0.117mg 0%
Valine 0.855mg 0.125mg 0%
Histidine 0.539mg 0.059mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 ProteinProtein +650%
Contains more FatsFats +13394.6%
Contains more CarbsCarbs +224.5%
Contains more OtherOther +240.2%
Contains more WaterWater +1924.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 more Mono. FatMonounsaturated fat +286727.3%
Contains more Poly. FatPolyunsaturated fat +32344.7%
Contains less Sat. FatSaturated fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
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 StarchStarch +∞%
Contains more SucroseSucrose +3850%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +188.2%
Contains more FructoseFructose +518.2%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +425%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.