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Broccoli vs. Corn — In-Depth Nutrition Comparison

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How are broccoli and corn different?

  • Broccoli is richer in vitamin C, vitamin K, folate, and vitamin A, while corn is higher in vitamin B3.
  • Broccoli covers your daily need for vitamin C, 93% more than corn.
  • Broccoli contains 254 times more vitamin K than corn. Broccoli contains 101.6µg of vitamin K, while corn contains 0.4µg.
  • Broccoli is lower in sugar.
  • Corn has a higher glycemic index (52) than broccoli (32).

Broccoli, raw and Corn, sweet, yellow, cooked, boiled, drained, without salt types were used in this article.

Infographic

Broccoli vs Corn 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.
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%
Corn
Corn
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +1466.7%
Contains more PotassiumPotassium +45%
Contains more IronIron +62.2%
Contains more ManganeseManganese +25.7%
Contains more SeleniumSelenium +1150%
Contains more MagnesiumMagnesium +23.8%
Contains more ZincZinc +51.2%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -97%
~equal in Copper ~0.049mg

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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Corn
Corn
3
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Contains more Vitamin CVitamin C +1521.8%
Contains more Vitamin AVitamin A +138.5%
Contains more Vitamin EVitamin E +766.7%
Contains more Vitamin B2Vitamin B2 +105.3%
Contains more Vitamin B6Vitamin B6 +25.9%
Contains more Vitamin KVitamin K +25300%
Contains more FolateFolate +173.9%
Contains more Vitamin B1Vitamin B1 +31%
Contains more Vitamin B3Vitamin B3 +163.4%
Contains more Vitamin B5Vitamin B5 +38.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Corn DV% diff.
Vitamin C 89.2mg 5.5mg 93%
Vitamin K 101.6µg 0.4µg 84%
Folate 63µg 23µg 10%
Vitamin B3 0.639mg 1.683mg 7%
Carbs 6.64g 20.98g 5%
Vitamin E 0.78mg 0.09mg 5%
Vitamin B2 0.117mg 0.057mg 5%
Calcium 47mg 3mg 4%
Iron 0.73mg 0.45mg 4%
Selenium 2.5µg 0.2µg 4%
Vitamin B5 0.573mg 0.792mg 4%
Polyunsaturated fat 0.038g 0.603g 4%
Calories 34kcal 96kcal 3%
Potassium 316mg 218mg 3%
Starch 0g 7.17g 3%
Vitamin B6 0.175mg 0.139mg 3%
Fats 0.37g 1.5g 2%
Zinc 0.41mg 0.62mg 2%
Phosphorus 66mg 77mg 2%
Vitamin A 31µg 13µg 2%
Manganese 0.21mg 0.167mg 2%
Vitamin B1 0.071mg 0.093mg 2%
Choline 18.7mg 29.1mg 2%
Protein 2.82g 3.41g 1%
Magnesium 21mg 26mg 1%
Fiber 2.6g 2.4g 1%
Sodium 33mg 1mg 1%
Saturated fat 0.039g 0.197g 1%
Monounsaturated fat 0.011g 0.374g 1%
Protein per 100 calories 8.3g 3.6g N/A
Calories per 10 g protein 121kcal 282kcal N/A
Weight per 100 calories 294g 104g N/A
Net carbs 4.04g 18.58g N/A
Sugar 1.7g 4.54g N/A
Copper 0.049mg 0.049mg 0%
Tryptophan 0.033mg 0.023mg 0%
Threonine 0.088mg 0.133mg 0%
Isoleucine 0.079mg 0.133mg 0%
Leucine 0.129mg 0.358mg 0%
Lysine 0.135mg 0.141mg 0%
Methionine 0.038mg 0.069mg 0%
Phenylalanine 0.117mg 0.155mg 0%
Valine 0.125mg 0.191mg 0%
Histidine 0.059mg 0.091mg 0%
Fructose 0.68g 0.79g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Corn
Corn
3
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more WaterWater +21.6%
Contains more OtherOther +24.3%
Contains more ProteinProtein +20.9%
Contains more FatsFats +305.4%
Contains more CarbsCarbs +216%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -80.2%
Contains more Mono. FatMonounsaturated fat +3300%
Contains more Poly. FatPolyunsaturated fat +1486.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Corn
Corn
4
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +23.5%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2640%
Contains more GlucoseGlucose +71.4%
Contains more FructoseFructose +16.2%
~equal in Galactose ~0g

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.