Chicken Breast vs. Broccoli
Nutrition comparison of Cooked Chicken Breast and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken breast
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and broccoli:
- Both broccoli and chicken breast are high in potassium.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Chicken breast has more niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate.
- Chicken breast is an excellent source of protein.
- For omega-3 fatty acids, chicken breast has more dha than broccoli.
USDA sources for nutritional information: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and broccoli has 79% less calories than chicken breast - broccoli has 34 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and heavier in fat compared to broccoli per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Broccoli | |
|---|---|---|
| Protein | 79% | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 21% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than chicken breast - broccoli has 2.6g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 1000% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Broccoli and chicken breast contain similar amounts of saturated fat - broccoli has 0.11g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Broccoli has less cholesterol than chicken breast - chicken breast has 85mg 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 chicken breast - broccoli has 89.2mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Broccoli has 417% more Vitamin A than chicken breast - broccoli has 31ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than broccoli - chicken breast has 5iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and chicken breast contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 337 times more Vitamin K than chicken breast - broccoli has 101.6ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate. Both chicken breast and broccoli contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Chicken Breast | Broccoli | |
|---|---|---|
| Thiamin | 0.07 MG | 0.071 MG |
| Riboflavin | 0.114 MG | 0.117 MG |
| Niacin | 13.712 MG | 0.639 MG |
| Pantothenic acid | 0.965 MG | 0.573 MG |
| Vitamin B6 | 0.6 MG | 0.175 MG |
| Folate | 4 UG | 63 UG |
| Vitamin B12 | 0.34 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 213% more calcium than chicken breast - broccoli has 47mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Broccoli and chicken breast contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both broccoli and chicken breast are high in potassium. Broccoli has 23% more potassium than chicken breast - broccoli has 316mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more DHA than broccoli per 100 grams. Both chicken breast and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Chicken Breast | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.0215 G |
| DHA | 0.02 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.01 G | ~ |
| Total | 0.07 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than broccoli per 100 grams.
| Chicken Breast | Broccoli | |
|---|---|---|
| linoleic acid | 0.59 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.59 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Broccoli (Broccoli, raw) .
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Chicken breast is high in calories and broccoli has 80% less calories than chicken breast - broccoli has 34 calories in 100g and chicken breast has 165 calories.
Is broccoli or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 1000% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and chicken breast has 31g of protein.
Does broccoli or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and chicken breast has no carbs..
Does broccoli or chicken breast contain more potassium?
Both broccoli and chicken breast are high in potassium. Broccoli has 20% more potassium than chicken breast - broccoli has 316mg of potassium in 100 grams and chicken breast has 256mg of potassium.