Raw Pork vs. Broccoli
Nutrition comparison of Raw Pork and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pork
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pork and broccoli:
- Both raw pork and broccoli are high in potassium.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Raw pork has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate.
- Raw pork is an excellent source of protein.
USDA sources for nutritional information: Raw Pork (Pork, fresh, ground, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pork is high in calories and broccoli has 87% less calories than raw pork - raw pork has 263 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, raw pork is much lighter in carbs, much heavier in fat and similar to broccoli for protein. Raw pork has a macronutrient ratio of 26:0:74 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pork | Broccoli | |
|---|---|---|
| Protein | 26% | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 74% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pork has less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and raw pork does not contain significant amounts.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than raw pork - broccoli has 2.6g of dietary fiber per 100 grams and raw pork does not contain significant amounts.
sugar
Raw pork has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and raw pork does not contain significant amounts.
Protein
protein
Raw pork is an excellent source of protein and it has 499% more protein than broccoli - raw pork has 16.9g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Raw pork is high in saturated fat and broccoli has 99% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
cholesterol
Broccoli has less cholesterol than raw pork - raw pork has 72mg 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 126 times more Vitamin C than raw pork - raw pork has 0.7mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 14 times more Vitamin A than raw pork - raw pork has 2ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Broccoli has more Vitamin E than raw pork - broccoli has 0.78mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than raw pork - broccoli has 101.6ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
The B Vitamins
Raw pork has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate. Both raw pork and broccoli contain significant amounts of riboflavin and pantothenic acid.
| Raw Pork | Broccoli | |
|---|---|---|
| Thiamin | 0.732 MG | 0.071 MG |
| Riboflavin | 0.235 MG | 0.117 MG |
| Niacin | 4.338 MG | 0.639 MG |
| Pantothenic acid | 0.668 MG | 0.573 MG |
| Vitamin B6 | 0.383 MG | 0.175 MG |
| Folate | 5 UG | 63 UG |
| Vitamin B12 | 0.7 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 236% more calcium than raw pork - raw pork has 14mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Raw pork and broccoli contain similar amounts of iron - raw pork has 0.88mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both raw pork and broccoli are high in potassium. Raw pork is very similar to raw pork for potassium - raw pork has 287mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pork has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Raw Pork | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.0215 G |
| Total | 0.07 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, raw pork has more linoleic acid than broccoli per 100 grams.
| Raw Pork | Broccoli | |
|---|---|---|
| linoleic acid | 1.67 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 1.67 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.
Raw Pork 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 raw pork or broccoli contain more calories in 100 grams?Raw pork is high in calories and broccoli has 90% less calories than raw pork - raw pork has 263 calories in 100g and broccoli has 34 calories.
Does broccoli or raw pork have more carbohydrates?
By weight, raw pork has fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and raw pork has no carbs..
Does raw pork or broccoli contain more potassium?
Both raw pork and broccoli are high in potassium. Raw pork is very similar to raw pork for potassium - raw pork has 287mg of potassium in 100 grams and broccoli has 316mg of potassium.