Egg vs. Broccoli
Nutrition comparison of Egg and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and broccoli:
- Both broccoli and egg are high in calcium.
- Broccoli has 26.4 times less saturated fat than egg.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Egg has more riboflavin, pantothenic acid and Vitamin B12, however, broccoli contains more niacin.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and broccoli has 76% less calories than egg - broccoli has 34 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Egg has a macronutrient ratio of 36:2:62 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Broccoli | |
|---|---|---|
| Protein | 36% | 28% |
| Carbohydrates | 2% | 65% |
| Fat | 62% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and egg contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than egg - broccoli has 2.6g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Broccoli and egg contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 345% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Broccoli has 26.4 times less saturated fat than egg - broccoli has 0.11g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and broccoli are low in trans fat - egg has 0.04g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Egg is high in cholesterol and broccoli has less cholesterol than egg - egg has 372mg 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 egg - broccoli has 89.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 416% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than broccoli - egg has 82iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and egg contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 337 times more Vitamin K than egg - broccoli has 101.6ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid and Vitamin B12, however, broccoli contains more niacin. Both egg and broccoli contain significant amounts of thiamin, Vitamin B6 and folate.
| Egg | Broccoli | |
|---|---|---|
| Thiamin | 0.04 MG | 0.071 MG |
| Riboflavin | 0.457 MG | 0.117 MG |
| Niacin | 0.075 MG | 0.639 MG |
| Pantothenic acid | 1.533 MG | 0.573 MG |
| Vitamin B6 | 0.17 MG | 0.175 MG |
| Folate | 47 UG | 63 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both broccoli and egg are high in calcium. Egg has 19% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 140% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 129% more potassium than egg - broccoli has 316mg of potassium per 100 grams and egg has 138mg 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,
| Egg | Broccoli | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 1403 UG |
| beta-carotene | ~ | 361 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than broccoli per 100 grams.
| Egg | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.0215 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than broccoli per 100 grams.
| Egg | Broccoli | |
|---|---|---|
| other omega 6 | 0.003 G | 0.006 G |
| linoleic acid | 1.555 G | 0.049 G |
| Total | 1.558 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.
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and broccoli has 80% less calories than egg - broccoli has 34 calories in 100g and egg has 143 calories.
Is broccoli or egg better for protein?
Egg is a fantastic source of protein and it has 350% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and egg has 12.6g of protein.
Does broccoli or egg have more carbohydrates?
By weight, broccoli and egg contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and egg has 0.72g of carbohydrates.
Does broccoli or egg contain more calcium?
Both broccoli and egg are high in calcium. Egg has 20% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and egg has 56mg of calcium.
Does broccoli or egg contain more potassium?
Broccoli is a rich source of potassium and it has 130% more potassium than egg - broccoli has 316mg of potassium in 100 grams and egg has 138mg of potassium.