Nutrition Comparison Tool
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Raw Broccoli
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Cooked Broccoli (Boiled, Drained)
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Comparison Bar Charts

Calories Comparison


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

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 0% DV 0.34g
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 1% DV 0.64g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 2% DV 6g
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 4% DV 11.2g

Protein Comparison


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

Cholesterol Comparison


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

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 1% DV 0.1g
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 1% DV 0.12g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 8% DV 2.4g
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 18% DV 5.1g

Sugars Comparison


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

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 4% DV 0.66mg
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 6% DV 1mg

Calcium Comparison


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

Potassium Comparison


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

Table Legend

  1. Raw Broccoli
  2. Cooked Broccoli (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 91 156
Calories
(%DV)		 31
(2%)		 55
(3%)
Fat (g)
(%DV)		 0.34
(0%)		 0.64
(1%)
Protein (g)
(%DV)		 2.6
(5%)		 3.7
(7%)
Carbohydrate (g)
(%DV)		 6
(2%)		 11.2
(4%)
Sugars (g)
(%DV)		 1.5
(3%)		 2.2
(4%)
Fiber (g)
(%DV)		 2.4
(8%)		 5.1
(18%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.1
(1%)		 0.12
(1%)
Net-Carbs (g) 3.7
6.1
Trans Fatty Acids (g) 0
0
  Minerals
Food # 1 2
Weight (g) 91 156
Calcium (mg)
(%DV)		 42.8
(3%)		 62.4
(5%)
Iron, Fe (mg)
(%DV)		 0.66
(4%)		 1
(6%)
Potassium, K (mg)
(%DV)		 287.6
(6%)		 457.1
(10%)
Magnesium (mg)
(%DV)		 19.1
(5%)		 32.8
(8%)
Phosphorus, P (mg)
(%DV)		 60.1
(5%)		 104.5
(8%)
Sodium (mg)
(%DV)		 30
(1%)		 64
(3%)
Zinc, Zn (mg)
(%DV)		 0.37
(3%)		 0.7
(6%)
Copper, Cu (mg)
(%DV)		 0.04
(5%)		 0.1
(11%)
Manganese (mg)
(%DV)		 0.19
(8%)		 0.3
(13%)
Selenium, Se (mcg)
(%DV)		 2.3
(4%)		 2.5
(5%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 6.2
(0%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 91 156
Vitamin A, RAE (mcg)
(%DV)		 28.2
(3%)		 120.1
(13%)
Vitamin C (mg)
(%DV)		 81.2
(90%)		 101.2
(112%)
Thiamin (B1) (mg)
(%DV)		 0.06
(5%)		 0.1
(8%)
Riboflavin (B2) (mg)
(%DV)		 0.11
(8%)		 0.19
(15%)
Niacin (B3) (mg)
(%DV)		 0.58
(4%)		 0.86
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.52
(10%)		 0.96
(19%)
Vitamin B6 (mg)
(%DV)		 0.16
(9%)		 0.31
(18%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 57.3
(14%)		 168.5
(42%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 57.3
(14%)		 168.5
(42%)
Folate DFE (mcg)
(%)		 57.3
(14%)		 168.5
(42%)
Choline (mg)
(%DV)		 17
(3%)		 62.6
(11%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 328.5
(3%)		 1449.2
(13%)
Carotene, alpha (mcg)
(%RDA)		 22.8
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0.91
(0%)		 0
(0%)
Vitamin A, IU (IU) 566.9 2414.9
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 1276.7
1684.8
Vitamin E (mg)
(%DV)		 0.71
(5%)		 2.3
(15%)
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)		 92.5
(77%)		 220.1
(183%)
Vitamin K1 (mcg) 0
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 91 156
Water (g) 81.3
139.2
Ash (g) 0.79
1
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -3.65
-5.63
  Carbohydrates
Food # 1 2
Weight (g) 91 156
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.09
0.12
Glucose (Dextrose) (g) 0.45
0.76
Fructose (g) 0.62
1.2
Lactose (g) 0.19
0
Maltose (g) 0.19
0
Galactose (g) 0
0
Starch (g) 0
0
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 91 156
Monounsaturated Fats (g) 0.028
0.062
Polyunsaturated Fats (g) 0.102
0.265
Omega 3s (g)
(%AI)		 0.057
(4%)		 0.186
(12%)
Omega 6s (g)
(%AI)		 0.045
(0%)		 0.08
(0%)
Omega 3 to Omega 6 Ratio 1.29
2.33
Omega 6 to Omega 3 Ratio 0.78
0.43
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
0.003
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.002
0
Pentadecanoic Acid (15:0) (g) 0
0
Palmitic Acid (16:0) (g) 0.076
0.087
Margaric Acid (17:0) (g) 0
0
Stearic Acid (18:0) (g) 0.016
0.02
Arachidic Acid (20:0) (g) 0.005
0.006
Behenic Acid (22:0) (g) 0.004
0.008
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
0.014
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) 0.002
0.003
Oleic Acid (18:1) (g) 0.026
0.045
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) 0.045
0.08
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.057
0.186
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) 91 156
Essential  
Histidine (mg)
(%RDI)		 54
(8%)		 98
(14%)
Isoleucine (mg)
(%RDI)		 72
(5%)		 144
(10%)
Leucine (mg)
(%RDI)		 117
(4%)		 229
(8%)
Lysine (mg)
(%RDI)		 123
(6%)		 242
(12%)
Methionine (mg)
(%RDI)		 35
(5%)		 67
(9%)
Phenylalanine (mg)
(%RDI)		 106
(12%)		 181
(21%)
Threonine (mg)
(%RDI)		 80
(8%)		 150
(14%)
Tryptophan (mg)
(%RDI)		 30
(11%)		 53
(19%)
Valine (mg)
(%RDI)		 114
(6%)		 215
(12%)
Conditional  
Arginine (mg) 174
312
Cystine (mg)
(%RDI)		 25
(9%)		 48
(17%)
Glycine (mg) 81
158
Proline (mg) 100
173
Tyrosine (mg)
(%RDI)		 46
(5%)		 94
(11%)
Non-Essential  
Alanine (mg) 95
178
Aspartic acid (mg) 296
513
Betaine (mg) 0.09
0.16
Glutamic acid (mg) 493
856
Hydroxyproline (mg) --
--
Serine (mg) 110
201
Data Source
Raw Broccoli
USDA Food Data Central Standard Release (Common)
Cooked Broccoli (Boiled, Drained)
USDA Food Data Central Standard Release (Common)