Egg White vs. Broccoli
Nutrition comparison of Egg White and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and broccoli:
- Broccoli has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Egg white is a great source of protein.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and egg white contain similar amounts of calories - broccoli has 34 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and lighter in fat compared to broccoli per calorie. Egg white has a macronutrient ratio of 91:6:3 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Broccoli | |
|---|---|---|
| Protein | 91% | 28% |
| Carbohydrates | 6% | 65% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and egg white contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than egg white - broccoli has 2.6g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Broccoli and egg white contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 287% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both broccoli and egg white are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than egg white - broccoli has 89.2mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than egg white - broccoli has 31ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than egg white - broccoli has 0.78mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than egg white - broccoli has 101.6ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Broccoli has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
| Egg White | Broccoli | |
|---|---|---|
| Thiamin | 0.004 MG | 0.071 MG |
| Riboflavin | 0.439 MG | 0.117 MG |
| Niacin | 0.105 MG | 0.639 MG |
| Pantothenic acid | 0.19 MG | 0.573 MG |
| Vitamin B6 | 0.005 MG | 0.175 MG |
| Folate | 4 UG | 63 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 571% more calcium than egg white - broccoli has 47mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Broccoli has 813% more iron than egg white - broccoli has 0.73mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 94% more potassium than egg white - broccoli has 316mg of potassium per 100 grams and egg white has 163mg of potassium.
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 White 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 white contain more calories in 100 grams?Broccoli and egg white contain similar amounts of calories - broccoli has 34 calories in 100g and egg white has 52 calories.
Is broccoli or egg white better for protein?
Egg white is a great source of protein and it has 290% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and egg white has 10.9g of protein.
Does broccoli or egg white have more carbohydrates?
By weight, broccoli and egg white contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and egg white has 0.73g of carbohydrates.
Does broccoli or egg white contain more potassium?
Broccoli is a rich source of potassium and it has 90% more potassium than egg white - broccoli has 316mg of potassium in 100 grams and egg white has 163mg of potassium.