Chicken vs. Broccoli
Nutrition comparison of Cooked Chicken 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
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and broccoli:
- Both broccoli and chicken are high in potassium.
- Broccoli has 26.2 times less saturated fat than chicken.
- Broccoli has signficantly less cholesterol than chicken.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, broccoli contains more folate.
- Chicken is an excellent source of protein.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and broccoli has 82% less calories than chicken - broccoli has 34 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Chicken has a macronutrient ratio of 49:0:52 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Broccoli | |
|---|---|---|
| Protein | 49% | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 52% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than chicken - broccoli has 2.6g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 726% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Broccoli has 26.2 times less saturated fat than chicken - broccoli has 0.11g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and broccoli are low in trans fat - chicken has 0.09g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Broccoli has signficantly less cholesterol than chicken - chicken has 107mg 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 - broccoli has 89.2mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than chicken - broccoli has 31ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Broccoli and chicken contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 47 times more Vitamin K than chicken - broccoli has 101.6ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, broccoli contains more folate. Both chicken and broccoli contain significant amounts of thiamin.
| Chicken | Broccoli | |
|---|---|---|
| Thiamin | 0.121 MG | 0.071 MG |
| Riboflavin | 0.302 MG | 0.117 MG |
| Niacin | 7.107 MG | 0.639 MG |
| Pantothenic acid | 1.327 MG | 0.573 MG |
| Vitamin B6 | 0.538 MG | 0.175 MG |
| Folate | 2 UG | 63 UG |
| Vitamin B12 | 0.51 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 488% more calcium than chicken - broccoli has 47mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Broccoli and chicken contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both broccoli and chicken are high in potassium. Chicken has 114% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than broccoli per 100 grams.
| Chicken | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.0215 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than broccoli per 100 grams.
| Chicken | Broccoli | |
|---|---|---|
| other omega 6 | 0.008 G | 0.006 G |
| linoleic acid | 1.818 G | 0.049 G |
| Total | 1.826 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.
Cooked 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 chicken contain more calories in 100 grams?Chicken is high in calories and broccoli has 80% less calories than chicken - broccoli has 34 calories in 100g and chicken has 189 calories.
Is broccoli or chicken better for protein?
Chicken is a fantastic source of protein and it has 730% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and chicken has 23.3g of protein.
Does broccoli or chicken have more carbohydrates?
By weight, chicken has fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and chicken has no carbs..
Does broccoli or chicken contain more potassium?
Both broccoli and chicken are high in potassium. Chicken has 110% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and chicken has 677mg of potassium.