Nutrition Comparison Tool
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Raw Broccoli
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Raw Broccoli
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Cooked Broccoli (Boiled, Drained)
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Broccoli 1 nlea serving (x1) 3% DV 50 calories
  • 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 nlea serving (x1) 1% DV 0.55g
  • 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 nlea serving (x1) 4% DV 9.8g
  • 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 nlea serving (x1) 8% DV 4.2g
  • 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 nlea serving (x1) 0% DV 0mg
  • 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 nlea serving (x1) 1% DV 0.17g
  • 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 nlea serving (x1) 14% DV 3.8g
  • 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 nlea serving (x1) 5% DV 2.5g
  • 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 nlea serving (x1) 6% DV 1.1mg
  • 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 nlea serving (x1) 5% DV 69.6mg
  • 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 nlea serving (x1) 10% DV 467.7mg
  • 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. Raw Broccoli
  3. Cooked Broccoli (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 148 91 156
Calories
(%DV)		 50
(3%)		 31
(2%)		 55
(3%)
Fat (g)
(%DV)		 0.55
(1%)		 0.34
(0%)		 0.64
(1%)
Protein (g)
(%DV)		 4.2
(8%)		 2.6
(5%)		 3.7
(7%)
Carbohydrate (g)
(%DV)		 9.8
(4%)		 6
(2%)		 11.2
(4%)
Sugars (g)
(%DV)		 2.5
(5%)		 1.5
(3%)		 2.2
(4%)
Fiber (g)
(%DV)		 3.8
(14%)		 2.4
(8%)		 5.1
(18%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.17
(1%)		 0.1
(1%)		 0.12
(1%)
Net-Carbs (g) 6
3.7
6.1
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 148 91 156
Calcium (mg)
(%DV)		 69.6
(5%)		 42.8
(3%)		 62.4
(5%)
Iron, Fe (mg)
(%DV)		 1.1
(6%)		 0.66
(4%)		 1
(6%)
Potassium, K (mg)
(%DV)		 467.7
(10%)		 287.6
(6%)		 457.1
(10%)
Magnesium (mg)
(%DV)		 31.1
(7%)		 19.1
(5%)		 32.8
(8%)
Phosphorus, P (mg)
(%DV)		 97.7
(8%)		 60.1
(5%)		 104.5
(8%)
Sodium (mg)
(%DV)		 48.8
(2%)		 30
(1%)		 64
(3%)
Zinc, Zn (mg)
(%DV)		 0.61
(6%)		 0.37
(3%)		 0.7
(6%)
Copper, Cu (mg)
(%DV)		 0.07
(8%)		 0.04
(5%)		 0.1
(11%)
Manganese (mg)
(%DV)		 0.31
(14%)		 0.19
(8%)		 0.3
(13%)
Selenium, Se (mcg)
(%DV)		 3.7
(7%)		 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 3
Weight (g) 148 91 156
Vitamin A, RAE (mcg)
(%DV)		 45.9
(5%)		 28.2
(3%)		 120.1
(13%)
Vitamin C (mg)
(%DV)		 132
(147%)		 81.2
(90%)		 101.2
(112%)
Thiamin (B1) (mg)
(%DV)		 0.11
(9%)		 0.06
(5%)		 0.1
(8%)
Riboflavin (B2) (mg)
(%DV)		 0.17
(13%)		 0.11
(8%)		 0.19
(15%)
Niacin (B3) (mg)
(%DV)		 0.95
(6%)		 0.58
(4%)		 0.86
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.85
(17%)		 0.52
(10%)		 0.96
(19%)
Vitamin B6 (mg)
(%DV)		 0.26
(15%)		 0.16
(9%)		 0.31
(18%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 93.2
(23%)		 57.3
(14%)		 168.5
(42%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 93.2
(23%)		 57.3
(14%)		 168.5
(42%)
Folate DFE (mcg)
(%)		 93.2
(23%)		 57.3
(14%)		 168.5
(42%)
Choline (mg)
(%DV)		 27.7
(5%)		 17
(3%)		 62.6
(11%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 534.3
(5%)		 328.5
(3%)		 1449.2
(13%)
Carotene, alpha (mcg)
(%RDA)		 37
(0%)		 22.8
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 1.5
(0%)		 0.91
(0%)		 0
(0%)
Vitamin A, IU (IU) 922 566.9 2414.9
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 2076.4
1276.7
1684.8
Vitamin E (mg)
(%DV)		 1.2
(8%)		 0.71
(5%)		 2.3
(15%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 150.4
(125%)		 92.5
(77%)		 220.1
(183%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 148 91 156
Water (g) 132.2
81.3
139.2
Ash (g) 1
0.79
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -5.93
-3.65
-5.63
  Carbohydrates
Food # 1 2 3
Weight (g) 148 91 156
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.15
0.09
0.12
Glucose (Dextrose) (g) 0.73
0.45
0.76
Fructose (g) 1
0.62
1.2
Lactose (g) 0.31
0.19
0
Maltose (g) 0.31
0.19
0
Galactose (g) 0
0
0
Starch (g) 0
0
0
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 148 91 156
Monounsaturated Fats (g) 0.046
0.028
0.062
Polyunsaturated Fats (g) 0.166
0.102
0.265
Omega 3s (g)
(%AI)		 0.093
(6%)		 0.057
(4%)		 0.186
(12%)
Omega 6s (g)
(%AI)		 0.073
(0%)		 0.045
(0%)		 0.08
(0%)
Omega 3 to Omega 6 Ratio 1.29
1.29
2.33
Omega 6 to Omega 3 Ratio 0.78
0.78
0.43
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
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
0
c-c-n6-Eicosadienoic Acid (g) 0
0
0
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0
0.003
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.003
0.002
0
Pentadecanoic Acid (15:0) (g) 0
0
0
Palmitic Acid (16:0) (g) 0.124
0.076
0.087
Margaric Acid (17:0) (g) 0
0
0
Stearic Acid (18:0) (g) 0.027
0.016
0.02
Arachidic Acid (20:0) (g) 0.009
0.005
0.006
Behenic Acid (22:0) (g) 0.006
0.004
0.008
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
0
Pentadecenoic Acid (15:1) (g) 0
0
0
Palmitoleic Acid (16:1) (g) 0
0
0.014
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0.003
0.002
0.003
Oleic Acid (18:1) (g) 0.043
0.026
0.045
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.073
0.045
0.08
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.093
0.057
0.186
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
0
0
Eicosatetraenoic Acid 20:4 (g) 0
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 3
Weight (g) 148 91 156
Essential  
Histidine (mg)
(%RDI)		 87
(12%)		 54
(8%)		 98
(14%)
Isoleucine (mg)
(%RDI)		 117
(8%)		 72
(5%)		 144
(10%)
Leucine (mg)
(%RDI)		 191
(7%)		 117
(4%)		 229
(8%)
Lysine (mg)
(%RDI)		 200
(10%)		 123
(6%)		 242
(12%)
Methionine (mg)
(%RDI)		 56
(8%)		 35
(5%)		 67
(9%)
Phenylalanine (mg)
(%RDI)		 173
(20%)		 106
(12%)		 181
(21%)
Threonine (mg)
(%RDI)		 130
(12%)		 80
(8%)		 150
(14%)
Tryptophan (mg)
(%RDI)		 49
(17%)		 30
(11%)		 53
(19%)
Valine (mg)
(%RDI)		 185
(10%)		 114
(6%)		 215
(12%)
Conditional  
Arginine (mg) 283
174
312
Cystine (mg)
(%RDI)		 41
(14%)		 25
(9%)		 48
(17%)
Glycine (mg) 132
81
158
Proline (mg) 163
100
173
Tyrosine (mg)
(%RDI)		 74
(8%)		 46
(5%)		 94
(11%)
Non-Essential  
Alanine (mg) 154
95
178
Aspartic acid (mg) 481
296
513
Betaine (mg) 0.15
0.09
0.16
Glutamic acid (mg) 802
493
856
Hydroxyproline (mg) --
--
--
Serine (mg) 179
110
201
Data Source
Raw Broccoli
USDA Food Data Central Standard Release (Common)
Raw Broccoli
USDA Food Data Central Standard Release (Common)
Cooked Broccoli (Boiled, Drained)
USDA Food Data Central Standard Release (Common)