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Orange vs. Broccoli — In-Depth Nutrition Comparison

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Significant differences between oranges and broccoli

  • Broccoli is richer than oranges in vitamin K, vitamin C, vitamin B6, folate, manganese, vitamin A, iron, phosphorus, vitamin B5, and vitamin B2.
  • Broccoli covers your daily vitamin K needs 85% more than oranges.
  • Oranges have a higher glycemic index (45) than broccoli (32).

Specific food types used in this comparison are Oranges, raw, all commercial varieties and Broccoli, raw.

Infographic

Orange 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.
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +17.5%
Contains more PotassiumPotassium +74.6%
Contains more IronIron +630%
Contains more ZincZinc +485.7%
Contains more PhosphorusPhosphorus +371.4%
Contains more ManganeseManganese +740%
Contains more SeleniumSelenium +400%
~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.
Orange
Orange
1
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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
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 B1Vitamin B1 +22.5%
Contains more Vitamin CVitamin C +67.7%
Contains more Vitamin AVitamin A +181.8%
Contains more Vitamin EVitamin E +333.3%
Contains more Vitamin B2Vitamin B2 +192.5%
Contains more Vitamin B3Vitamin B3 +126.6%
Contains more Vitamin B5Vitamin B5 +129.2%
Contains more Vitamin B6Vitamin B6 +191.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +110%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Broccoli DV% diff.
Vitamin K 0µg 101.6µg 85%
Vitamin C 53.2mg 89.2mg 40%
Vitamin B6 0.06mg 0.175mg 9%
Iron 0.1mg 0.73mg 8%
Manganese 0.025mg 0.21mg 8%
Folate 30µg 63µg 8%
Phosphorus 14mg 66mg 7%
Vitamin B2 0.04mg 0.117mg 6%
Vitamin B5 0.25mg 0.573mg 6%
Protein 0.94g 2.82g 4%
Potassium 181mg 316mg 4%
Vitamin E 0.18mg 0.78mg 4%
Selenium 0.5µg 2.5µg 4%
Magnesium 10mg 21mg 3%
Zinc 0.07mg 0.41mg 3%
Carbs 11.75g 6.64g 2%
Vitamin A 11µg 31µg 2%
Vitamin B3 0.282mg 0.639mg 2%
Choline 8.4mg 18.7mg 2%
Calories 47kcal 34kcal 1%
Calcium 40mg 47mg 1%
Fiber 2.4g 2.6g 1%
Sodium 0mg 33mg 1%
Vitamin B1 0.087mg 0.071mg 1%
Fructose 0.68g 1%
Protein per 100 calories 2g 8.3g N/A
Calories per 10 g protein 500kcal 121kcal N/A
Weight per 100 calories 213g 294g N/A
Fats 0.12g 0.37g 0%
Net carbs 9.35g 4.04g N/A
Sugar 9.35g 1.7g N/A
Copper 0.045mg 0.049mg 0%
Saturated fat 0.015g 0.039g 0%
Monounsaturated fat 0.023g 0.011g 0%
Polyunsaturated fat 0.025g 0.038g 0%
Tryptophan 0.009mg 0.033mg 0%
Threonine 0.015mg 0.088mg 0%
Isoleucine 0.025mg 0.079mg 0%
Leucine 0.023mg 0.129mg 0%
Lysine 0.047mg 0.135mg 0%
Methionine 0.02mg 0.038mg 0%
Phenylalanine 0.031mg 0.117mg 0%
Valine 0.04mg 0.125mg 0%
Histidine 0.018mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 CarbsCarbs +77%
Contains more ProteinProtein +200%
Contains more FatsFats +208.3%
Contains more OtherOther +97.7%
~equal in Water ~89.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +109.1%
Contains more Poly. FatPolyunsaturated fat +52%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.