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:
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 lighter in fat compared to broccoli per calorie. Orange has a macronutrient ratio of 6:91:4 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Orange | Broccoli | |
---|---|---|
Protein | 6% | 27% |
Carbohydrates | 91% | 64% |
Fat | 4% | 9% |
Alcohol | ~ | ~ |
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.
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.
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.
Broccoli has 303% more protein than orange - orange has 0.7g of protein per 100 grams and broccoli has 2.8g of protein.
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.
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.
Broccoli has 182% more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
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.
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.
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 |
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.
Broccoli has 711% more iron than orange - orange has 0.09mg of iron per 100 grams and broccoli has 0.73mg of iron.
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.
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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Orange or Broccoli .
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 % |
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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 | |||