Orange vs. Broccoli
Nutrition comparison of Orange and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and broccoli:
- Both orange and broccoli are high in Vitamin C, calcium and dietary fiber.
- Broccoli has 4.3 times less sugar than orange.
- Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and broccoli contain similar amounts of calories - orange has 46 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and similar to broccoli for fat. Orange has a macronutrient ratio of 6:91:4 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Broccoli | |
|---|---|---|
| Protein | 6% | 28% |
| Carbohydrates | 91% | 65% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and broccoli contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both orange and broccoli are high in dietary fiber. Orange is very similar to orange for dietary fiber - orange has 2.4g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 4.3 times less sugar than orange - orange has 9.1g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 303% more protein than orange - orange has 0.7g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both orange and broccoli are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both orange and broccoli are high in Vitamin C. Broccoli has 98% more Vitamin C than orange - orange has 45mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 182% more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Orange and broccoli contain similar amounts of Vitamin E - orange has 0.18mg 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 more Vitamin K than orange - broccoli has 101.6ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both orange and broccoli contain significant amounts of thiamin and niacin.
| Orange | Broccoli | |
|---|---|---|
| Thiamin | 0.1 MG | 0.071 MG |
| Riboflavin | 0.04 MG | 0.117 MG |
| Niacin | 0.4 MG | 0.639 MG |
| Pantothenic acid | 0.25 MG | 0.573 MG |
| Vitamin B6 | 0.051 MG | 0.175 MG |
| Folate | 17 UG | 63 UG |
Minerals
calcium
Both orange and broccoli are high in calcium. Orange is very similar to orange for calcium - orange has 43mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 711% more iron than orange - orange has 0.09mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 87% more potassium than orange - orange has 169mg of potassium per 100 grams and broccoli has 316mg 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,
| Orange | Broccoli | |
|---|---|---|
| beta-carotene | 71 UG | 361 UG |
| alpha-carotene | 11 UG | 25 UG |
| lutein + zeaxanthin | 129 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Orange | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.0215 G |
| Total | 0.011 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both orange and broccoli contain small amounts of linoleic acid.
| Orange | Broccoli | |
|---|---|---|
| linoleic acid | 0.031 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.031 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.
Orange 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 orange or broccoli contain more calories in 100 grams?Orange and broccoli contain similar amounts of calories - orange has 46 calories in 100g and broccoli has 34 calories.
Does orange or broccoli have more carbohydrates?
By weight, orange and broccoli contain similar amounts of carbs - orange has 11.5g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does orange or broccoli contain more calcium?
Both orange and broccoli are high in calcium. Orange is very similar to orange for calcium - orange has 43mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does orange or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 90% more potassium than orange - orange has 169mg of potassium in 100 grams and broccoli has 316mg of potassium.