Nutrition Comparison Tool

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Broccoli (Cooked)
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Broccoli
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (-- = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 3% DV 55 calories
  • Broccoli 1 cup chopped (x1) 2% DV 31 calories

Fat Comparison


65g = Full Bar. (-- = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 1% DV 0.6g
  • Broccoli 1 cup chopped (x1) 0% DV 0.3g

Carbohydrate Comparison


300g = Full Bar. (-- = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 4% DV 11.2g
  • Broccoli 1 cup chopped (x1) 2% DV 6g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 7% DV 3.7g
  • Broccoli 1 cup chopped (x1) 5% DV 2.6g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 0% DV 0mg
  • Broccoli 1 cup chopped (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (-- = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 18% DV 5.1g
  • Broccoli 1 cup chopped (x1) 8% DV 2.4g

Sugar Comparison


50g = Full Bar. (-- = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 4% DV 2.2g
  • Broccoli 1 cup chopped (x1) 3% DV 1.5g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 6% DV 1mg
  • Broccoli 1 cup chopped (x1) 4% DV 0.7mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 5% DV 62.4mg
  • Broccoli 1 cup chopped (x1) 3% DV 42.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 10% DV 457.1mg
  • Broccoli 1 cup chopped (x1) 6% DV 287.6mg
Comparison Table

Table Legend

  1. Broccoli (Cooked)
  2. Broccoli
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 156 91
Calories
(%DV)		 55
(3%)		 31
(2%)
Fat (g)
(%DV)		 0.6
(1%)		 0.3
(0%)
Protein (g)
(%DV)		 3.7
(7%)		 2.6
(5%)
Carbohydrate (g)
(%DV)		 11.2
(4%)		 6
(2%)
Sugars (g)
(%DV)		 2.2
(4%)		 1.5
(3%)
Fiber (g)
(%DV)		 5.1
(18%)		 2.4
(8%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.1
(1%)		 0.1
(1%)
Net-Carbs (g) 6.1
3.7
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 156 91
Calcium (mg)
(%DV)		 62.4
(5%)		 42.8
(3%)
Iron, Fe (mg)
(%DV)		 1
(6%)		 0.7
(4%)
Potassium, K (mg)
(%DV)		 457.1
(10%)		 287.6
(6%)
Magnesium (mg)
(%DV)		 32.8
(8%)		 19.1
(5%)
Phosphorus, P (mg)
(%DV)		 104.5
(8%)		 60.1
(5%)
Sodium (mg)
(%DV)		 64
(3%)		 30
(1%)
Zinc, Zn (mg)
(%DV)		 0.7
(6%)		 0.4
(3%)
Copper, Cu (mg)
(%DV)		 0.1
(11%)		 0
(5%)
Manganese (mg)
(%DV)		 0.3
(13%)		 0.2
(8%)
Selenium, Se (mcg)
(%DV)		 2.5
(5%)		 2.3
(4%)
Fluoride, F (mcg)
(%AI)		 6.2
(0%)		 --
(-%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 156 91
Vitamin A, RAE (mcg)
(%DV)		 120.1
(13%)		 28.2
(3%)
Vitamin C (mg)
(%DV)		 101.2
(112%)		 81.2
(90%)
Thiamin (B1) (mg)
(%DV)		 0.1
(8%)		 0.1
(5%)
Riboflavin (B2) (mg)
(%DV)		 0.2
(15%)		 0.1
(8%)
Niacin (B3) (mg)
(%DV)		 0.9
(5%)		 0.6
(4%)
Vitamin B5 (PA) (mg)
(%DV)		 1
(19%)		 0.5
(10%)
Vitamin B6 (mg)
(%DV)		 0.3
(18%)		 0.2
(9%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 168.5
(42%)		 57.3
(14%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 168.5
(42%)		 57.3
(14%)
Folate DFE (mcg)
(%)		 168.5
(42%)		 57.3
(14%)
Choline (mg)
(%DV)		 62.6
(11%)		 17
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 1449.2
(13%)		 328.5
(3%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 22.8
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0.9
(0%)
Vitamin A, IU (IU) 2414.9 566.9
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 1684.8
1276.7
Vitamin E (mg)
(%DV)		 2.3
(15%)		 0.7
(5%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 220.1
(183%)		 92.5
(77%)
Vitamin K1 (mcg) 0
0
Menaquinone-4 (mcg) --
--
  Other
Food # 1 2
Weight (g) 156 91
Water (g) 139.2
81.3
Ash (g) 1
1
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -5.63
-3.65
  Carbohydrates
Food # 1 2
Weight (g) 156 91
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(-%)		 --
(-%)
Sucrose (g) 0.1
0.1
Glucose (Dextrose) (g) 0.8
0.4
Fructose (g) 1.2
0.6
Lactose (g) 0
0.2
Maltose (g) 0
0.2
Galactose (g) 0
0
Starch (g) 0
0
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 156 91
Monounsaturated Fats (g) 0.062
0.028
Polyunsaturated Fats (g) 0.265
0.102
Omega 3s (g)
(%AI)		 0.186
(0%)		 0.057
(0%)
Omega 6s (g)
(%AI)		 0.08
(0%)		 0.045
(0%)
Omega 3 to Omega 6 Ratio 2.33
1.29
Omega 6 to Omega 3 Ratio 0.43
0.78
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(-%)		 --
(-%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) 0
0
c-c-n6-Eicosadienoic Acid (g) 0
0
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0.003
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0
0.002
Pentadecanoic Acid (15:0) (g) 0
0
Palmitic Acid (16:0) (g) 0.087
0.076
Margaric Acid (17:0) (g) 0
0
Stearic Acid (18:0) (g) 0.02
0.016
Arachidic Acid (20:0) (g) 0.006
0.005
Behenic Acid (22:0) (g) 0.008
0.004
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
Pentadecenoic Acid (15:1) (g) 0
0
Palmitoleic Acid (16:1) (g) 0.014
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) 0.003
0.002
Oleic Acid (18:1) (g) 0.045
0.026
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.08
0.045
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.186
0.057
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) 0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 156 91
Essential  
Histidine (mg)
(%RDI)		 98
(14%)		 54
(8%)
Isoleucine (mg)
(%RDI)		 144
(10%)		 72
(5%)
Leucine (mg)
(%RDI)		 229
(8%)		 117
(4%)
Lysine (mg)
(%RDI)		 242
(12%)		 123
(6%)
Methionine (mg)
(%RDI)		 67
(9%)		 35
(5%)
Phenylalanine (mg)
(%RDI)		 181
(21%)		 106
(12%)
Threonine (mg)
(%RDI)		 150
(14%)		 80
(8%)
Tryptophan (mg)
(%RDI)		 53
(19%)		 30
(11%)
Valine (mg)
(%RDI)		 215
(12%)		 114
(6%)
Conditional  
Arginine (mg) 312
174
Cystine (mg)
(%RDI)		 48
(17%)		 25
(9%)
Glycine (mg) 158
81
Proline (mg) 173
100
Tyrosine (mg)
(%RDI)		 94
(11%)		 46
(5%)
Non-Essential  
Alanine (mg) 178
95
Aspartic acid (mg) 513
296
Betaine (mg) 0
0
Glutamic acid (mg) 856
493
Hydroxyproline (mg) --
--
Serine (mg) 201
110
Data Source
Broccoli (Cooked)
USDA Food Data Central Standard Release (Common)
Broccoli
USDA Food Data Central Standard Release (Common)
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