Flour vs. Broccoli
Nutrition comparison of Flour and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and broccoli:
- Both flour and broccoli are high in dietary fiber.
- Broccoli has more riboflavin, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C and potassium.
- Flour is a great source of protein.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flour is high in calories and broccoli has 91% less calories than flour - flour has 364 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, flour is lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Flour has a macronutrient ratio of 12:86:2 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Broccoli | |
|---|---|---|
| Protein | 12% | 28% |
| Carbohydrates | 86% | 65% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and broccoli has 91% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both flour and broccoli are high in dietary fiber. Flour has a little more dietary fiber (4%) than broccoli by weight - flour has 2.7g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Flour and broccoli contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Flour is a great source of protein and it has 266% more protein than broccoli - flour has 10.3g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both flour and broccoli are low in saturated fat - flour has 0.16g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than flour - broccoli has 89.2mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than flour - broccoli has 31ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and broccoli contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 337 times more Vitamin K than flour - flour has 0.3ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, Vitamin B6 and folate. Both flour and broccoli contain significant amounts of thiamin, niacin and pantothenic acid.
| Flour | Broccoli | |
|---|---|---|
| Thiamin | 0.12 MG | 0.071 MG |
| Riboflavin | 0.04 MG | 0.117 MG |
| Niacin | 1.25 MG | 0.639 MG |
| Pantothenic acid | 0.438 MG | 0.573 MG |
| Vitamin B6 | 0.044 MG | 0.175 MG |
| Folate | 26 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 213% more calcium than flour - flour has 15mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Flour has 60% more iron than broccoli - flour has 1.2mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 195% more potassium than flour - flour has 107mg of potassium per 100 grams and broccoli has 316mg 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,
| Flour | Broccoli | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 1403 UG |
| beta-carotene | ~ | 361 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both flour and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Flour | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.0215 G |
| Total | 0.022 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than broccoli per 100 grams.
| Flour | Broccoli | |
|---|---|---|
| linoleic acid | 0.391 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.391 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.
Flour 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 flour or broccoli contain more calories in 100 grams?Flour is high in calories and broccoli has 90% less calories than flour - flour has 364 calories in 100g and broccoli has 34 calories.
Does flour or broccoli have more carbohydrates?
By weight, flour is high in carbohydrates and broccoli has 90% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does flour or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 200% more potassium than flour - flour has 107mg of potassium in 100 grams and broccoli has 316mg of potassium.