Beef vs. Broccoli
Nutrition comparison of Cooked Beef and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and broccoli:
- Both beef and broccoli are high in potassium.
- Beef has more niacin and Vitamin B12, however, broccoli contains more folate.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and broccoli has 88% less calories than beef - beef has 277 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Beef has a macronutrient ratio of 38:0:62 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Broccoli | |
|---|---|---|
| Protein | 38% | 27% |
| Carbohydrates | ~ | 64% |
| Fat | 62% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than beef - broccoli has 2.6g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 800% more protein than broccoli - beef has 25.4g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Beef is high in saturated fat and broccoli has 98% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
trans fat
Broccoli has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Broccoli has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than beef - broccoli has 89.2mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Broccoli has 933% more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin D
Beef and broccoli contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Beef and broccoli contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 32 times more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Beef has more niacin and Vitamin B12, however, broccoli contains more folate. Both beef and broccoli contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Beef | Broccoli | |
|---|---|---|
| Thiamin | 0.051 MG | 0.071 MG |
| Riboflavin | 0.176 MG | 0.117 MG |
| Niacin | 4.537 MG | 0.639 MG |
| Pantothenic acid | 0.658 MG | 0.573 MG |
| Vitamin B6 | 0.336 MG | 0.175 MG |
| Folate | 11 UG | 63 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 34% more calcium than beef - beef has 35mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Beef is a great source of iron and it has 208% more iron than broccoli - beef has 2.3mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both beef and broccoli are high in potassium. Broccoli has 15% more potassium than beef - beef has 275mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Beef | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.0215 G |
| Total | 0.056 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than broccoli per 100 grams.
| Beef | Broccoli | |
|---|---|---|
| other omega 6 | 0.013 G | 0.006 G |
| linoleic acid | 0.39 G | 0.049 G |
| Total | 0.403 G | 0.055 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Beef or Broccoli .
Cooked Beef g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or broccoli contain more calories in 100 grams?Beef is high in calories and broccoli has 90% less calories than beef - beef has 277 calories in 100g and broccoli has 34 calories.
Is beef or broccoli better for protein?
Beef is a fantastic source of protein and it has 800% more protein than broccoli - beef has 25.4g of protein per 100 grams and broccoli has 2.8g of protein.
Does broccoli or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and beef has no carbs..
Does beef or broccoli contain more potassium?
Both beef and broccoli are high in potassium. Broccoli has 20% more potassium than beef - beef has 275mg of potassium in 100 grams and broccoli has 316mg of potassium.