Milk vs. Broccoli
Nutrition comparison of Milk and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and broccoli:
- Both broccoli and milk are high in calcium.
- Broccoli has 10 times less saturated fat than milk.
- Broccoli has more niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and milk contain similar amounts of calories - broccoli has 34 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is much lighter in carbs, much heavier in fat and similar to broccoli for protein. Milk has a macronutrient ratio of 27:38:35 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Broccoli | |
|---|---|---|
| Protein | 27% | 28% |
| Carbohydrates | 38% | 65% |
| Fat | 35% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and milk contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than milk - broccoli has 2.6g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Broccoli and milk contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Broccoli and milk contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Broccoli has 10 times less saturated fat than milk - broccoli has 0.11g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and broccoli are low in trans fat - milk has 0.09g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Both milk and broccoli are low in cholesterol - milk has 8mg 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 445 times more Vitamin C than milk - broccoli has 89.2mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has 77% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than broccoli - milk has 49iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and milk contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 507 times more Vitamin K than milk - broccoli has 101.6ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Broccoli has more niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and broccoli contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Milk | Broccoli | |
|---|---|---|
| Thiamin | 0.039 MG | 0.071 MG |
| Riboflavin | 0.185 MG | 0.117 MG |
| Niacin | 0.092 MG | 0.639 MG |
| Pantothenic acid | 0.356 MG | 0.573 MG |
| Vitamin B6 | 0.038 MG | 0.175 MG |
| Folate | 5 UG | 63 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both broccoli and milk are high in calcium. Milk has 155% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Broccoli has 35 times more iron than milk - broccoli has 0.73mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 126% more potassium than milk - broccoli has 316mg of potassium per 100 grams and milk has 140mg 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,
| Milk | Broccoli | |
|---|---|---|
| beta-carotene | 4 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.0215 G |
| Total | 0.008 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both milk and broccoli contain significant amounts of linoleic acid.
| Milk | Broccoli | |
|---|---|---|
| other omega 6 | 0.004 G | 0.006 G |
| linoleic acid | 0.062 G | 0.049 G |
| Total | 0.066 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.
Milk 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 milk contain more calories in 100 grams?Broccoli and milk contain similar amounts of calories - broccoli has 34 calories in 100g and milk has 50 calories.
Does broccoli or milk have more carbohydrates?
By weight, broccoli and milk contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and milk has 4.8g of carbohydrates.
Does broccoli or milk contain more calcium?
Both broccoli and milk are high in calcium. Milk has 160% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and milk has 120mg of calcium.
Does broccoli or milk contain more potassium?
Broccoli is a rich source of potassium and it has 130% more potassium than milk - broccoli has 316mg of potassium in 100 grams and milk has 140mg of potassium.