Black Pepper vs. Broccoli
Nutrition comparison of Black Pepper and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black pepper
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black pepper and broccoli:
- Both broccoli and black pepper are high in Vitamin K, calcium, dietary fiber and potassium.
- Black pepper has more pantothenic acid, however, broccoli contains more folate.
- Black pepper is a great source of protein.
- Black pepper is an excellent source of iron.
- Broccoli has 11.2 times less saturated fat than black pepper.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Black Pepper (Spices, pepper, black) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Black pepper is high in calories and broccoli has 86% less calories than black pepper - broccoli has 34 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, black pepper is lighter in protein, heavier in carbs and heavier in fat compared to broccoli per calorie. Black pepper has a macronutrient ratio of 10:78:12 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Pepper | Broccoli | |
|---|---|---|
| Protein | 10% | 28% |
| Carbohydrates | 78% | 65% |
| Fat | 12% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Black pepper is high in carbohydrates and broccoli has 90% less carbohydrates than black pepper - broccoli has 6.6g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Both broccoli and black pepper are high in dietary fiber. Black pepper has 873% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Broccoli and black pepper contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and black pepper has 0.64g of sugar.
Protein
protein
Black pepper is a great source of protein and it has 268% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Broccoli has 11.2 times less saturated fat than black pepper - broccoli has 0.11g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than black pepper - broccoli has 89.2mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Broccoli and black pepper contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and black pepper has 27ug of Vitamin A.
Vitamin E
Broccoli and black pepper contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.
Vitamin K
Both broccoli and black pepper are high in Vitamin K. Black pepper has 61% more Vitamin K than broccoli - broccoli has 101.6ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.
The B Vitamins
Black pepper has more pantothenic acid, however, broccoli contains more folate. Both black pepper and broccoli contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Black Pepper | Broccoli | |
|---|---|---|
| Thiamin | 0.108 MG | 0.071 MG |
| Riboflavin | 0.18 MG | 0.117 MG |
| Niacin | 1.143 MG | 0.639 MG |
| Pantothenic acid | 1.399 MG | 0.573 MG |
| Vitamin B6 | 0.291 MG | 0.175 MG |
| Folate | 17 UG | 63 UG |
Minerals
calcium
Both broccoli and black pepper are high in calcium. Black pepper has 843% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Black pepper is an excellent source of iron and it has 12 times more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Both broccoli and black pepper are high in potassium. Black pepper has 321% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and black pepper has 1329mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both black pepper and broccoli contain significant amounts of beta-carotene.
| Black Pepper | Broccoli | |
|---|---|---|
| beta-carotene | 310 UG | 361 UG |
| alpha-carotene | 12 UG | 25 UG |
| lycopene | 20 UG | ~ |
| lutein + zeaxanthin | 454 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black pepper has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Black Pepper | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.152 G | 0.0215 G |
| Total | 0.152 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, black pepper has more linoleic acid than broccoli per 100 grams.
| Black Pepper | Broccoli | |
|---|---|---|
| linoleic acid | 0.694 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.694 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Black Pepper (Spices, pepper, black) and Broccoli (Broccoli, raw) .
Black Pepper 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 broccoli or black pepper contain more calories in 100 grams?Black pepper is high in calories and broccoli has 90% less calories than black pepper - broccoli has 34 calories in 100g and black pepper has 251 calories.
Does broccoli or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and broccoli has 90% fewer carbohydrates than black pepper - broccoli has 6.6g of carbs for 100g and black pepper has 64g of carbohydrates.
Does broccoli or black pepper contain more calcium?
Both broccoli and black pepper are high in calcium. Black pepper has 840% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does broccoli or black pepper contain more iron?
Black pepper is an abundant source of iron and it has 12 times more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does broccoli or black pepper contain more potassium?
Both broccoli and black pepper are high in potassium. Black pepper has 320% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and black pepper has 1329mg of potassium.