Raw Chicken vs. Broccoli
Nutrition comparison of Raw Chicken and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw chicken
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw chicken and broccoli:
- Both broccoli and raw chicken are high in potassium.
- Broccoli has 19.1 times less saturated fat than raw chicken.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Raw chicken has 165 times less carbohydrates than broccoli.
- Raw chicken has more niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate.
- Raw chicken is an excellent source of protein.
USDA sources for nutritional information: Raw Chicken (Chicken, ground, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw chicken is high in calories and broccoli has 76% less calories than raw chicken - broccoli has 34 calories per 100 grams and raw chicken has 143 calories.
For macronutrient ratios, raw chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Raw chicken has a macronutrient ratio of 49:0:51 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Chicken | Broccoli | |
|---|---|---|
| Protein | 49% | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 51% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Raw chicken has 165 times less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and raw chicken has 0.04g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than raw chicken - broccoli has 2.6g of dietary fiber per 100 grams and raw chicken does not contain significant amounts.
sugar
Raw chicken has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and raw chicken does not contain significant amounts.
Protein
protein
Raw chicken is an excellent source of protein and it has 518% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and raw chicken has 17.4g of protein.
Fat
saturated fat
Broccoli has 19.1 times less saturated fat than raw chicken - broccoli has 0.11g of saturated fat per 100 grams and raw chicken has 2.3g of saturated fat.
trans fat
Both raw chicken and broccoli are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Broccoli has less cholesterol than raw chicken - raw chicken has 86mg 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 raw chicken - broccoli has 89.2mg of Vitamin C per 100 grams and raw chicken does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than raw chicken - broccoli has 31ug of Vitamin A per 100 grams and raw chicken does not contain significant amounts.
Vitamin E
Broccoli and raw chicken contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and raw chicken has 0.27mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 126 times more Vitamin K than raw chicken - broccoli has 101.6ug of Vitamin K per 100 grams and raw chicken has 0.8ug of Vitamin K.
The B Vitamins
Raw chicken has more niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate. Both raw chicken and broccoli contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Raw Chicken | Broccoli | |
|---|---|---|
| Thiamin | 0.109 MG | 0.071 MG |
| Riboflavin | 0.241 MG | 0.117 MG |
| Niacin | 5.575 MG | 0.639 MG |
| Pantothenic acid | 1.092 MG | 0.573 MG |
| Vitamin B6 | 0.512 MG | 0.175 MG |
| Folate | 1 UG | 63 UG |
| Vitamin B12 | 0.56 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 683% more calcium than raw chicken - broccoli has 47mg of calcium per 100 grams and raw chicken has 6mg of calcium.
iron
Broccoli and raw chicken contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and raw chicken has 0.82mg of iron.
potassium
Both broccoli and raw chicken are high in potassium. Raw chicken has 65% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and raw chicken has 522mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw chicken has more alpha linoleic acid (ALA) and DHA than broccoli per 100 grams.
| Raw Chicken | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.071 G | 0.0215 G |
| DHA | 0.023 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.11 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, raw chicken has more linoleic acid than broccoli per 100 grams.
| Raw Chicken | Broccoli | |
|---|---|---|
| other omega 6 | 0.005 G | 0.006 G |
| linoleic acid | 1.324 G | 0.049 G |
| Total | 1.329 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.
Note: The specific food items compared are: Raw Chicken (Chicken, ground, raw) and Broccoli (Broccoli, raw) .
Raw Chicken 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 raw chicken contain more calories in 100 grams?Raw chicken is high in calories and broccoli has 80% less calories than raw chicken - broccoli has 34 calories in 100g and raw chicken has 143 calories.
Is broccoli or raw chicken better for protein?
Raw chicken is a fantastic source of protein and it has 520% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and raw chicken has 17.4g of protein.
Does broccoli or raw chicken have more carbohydrates?
By weight, raw chicken has 165 times fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and raw chicken has 0.04g of carbohydrates.
Does broccoli or raw chicken contain more potassium?
Both broccoli and raw chicken are high in potassium. Raw chicken has 70% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and raw chicken has 522mg of potassium.