Whole Milk vs. Broccoli
Nutrition comparison of Whole Milk and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and broccoli:
- Both broccoli and whole milk are high in calcium.
- Broccoli has 15.3 times less saturated fat than whole milk.
- Broccoli has more niacin, Vitamin B6 and folate, however, whole 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.
- Whole milk has signficantly more Vitamin D than broccoli.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 44% less calories than whole milk - broccoli has 34 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Broccoli | |
|---|---|---|
| Protein | 21% | 28% |
| Carbohydrates | 32% | 65% |
| Fat | 48% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and whole milk contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than whole milk - broccoli has 2.6g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Broccoli and whole milk contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Broccoli and whole milk contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Broccoli has 15.3 times less saturated fat than whole milk - broccoli has 0.11g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Broccoli has less cholesterol than whole milk - whole milk has 10mg 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 whole milk - broccoli has 89.2mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Broccoli and whole milk contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than broccoli - whole milk has 51iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and whole milk contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 337 times more Vitamin K than whole milk - broccoli has 101.6ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Broccoli has more niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole milk and broccoli contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Whole Milk | Broccoli | |
|---|---|---|
| Thiamin | 0.046 MG | 0.071 MG |
| Riboflavin | 0.169 MG | 0.117 MG |
| Niacin | 0.089 MG | 0.639 MG |
| Pantothenic acid | 0.373 MG | 0.573 MG |
| Vitamin B6 | 0.036 MG | 0.175 MG |
| Folate | 5 UG | 63 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both broccoli and whole milk are high in calcium. Whole milk has 140% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Broccoli has 23 times more iron than whole milk - broccoli has 0.73mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 139% more potassium than whole milk - broccoli has 316mg of potassium per 100 grams and whole milk has 132mg 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,
| Whole Milk | Broccoli | |
|---|---|---|
| beta-carotene | 7 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Whole Milk | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.0215 G |
| Total | 0.075 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, whole milk has more linoleic acid than broccoli per 100 grams.
| Whole Milk | Broccoli | |
|---|---|---|
| linoleic acid | 0.12 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Broccoli (Broccoli, raw) .
Whole 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 whole milk contain more calories in 100 grams?Broccoli has 40% less calories than whole milk - broccoli has 34 calories in 100g and whole milk has 61 calories.
Does broccoli or whole milk have more carbohydrates?
By weight, broccoli and whole milk contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does broccoli or whole milk contain more calcium?
Both broccoli and whole milk are high in calcium. Whole milk has 140% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does broccoli or whole milk contain more potassium?
Broccoli is a rich source of potassium and it has 140% more potassium than whole milk - broccoli has 316mg of potassium in 100 grams and whole milk has 132mg of potassium.