Broccoli vs. Jalapeno
Nutrition comparison of Broccoli and Jalapeno
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
jalapeno
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and jalapeno:
- Both jalapeno and broccoli are high in Vitamin C, dietary fiber and potassium.
- Broccoli is a great source of Vitamin K and calcium.
- Jalapeno has more Vitamin B6, however, broccoli contains more folate.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Jalapeno (Peppers, jalapeno, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jalapeno and broccoli contain similar amounts of calories - jalapeno has 29 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and similar to jalapeno for fat. Broccoli has a macronutrient ratio of 28:65:7 and for jalapeno, 11:80:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Jalapeno | |
|---|---|---|
| Protein | 28% | 11% |
| Carbohydrates | 65% | 80% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Jalapeno and broccoli contain similar amounts of carbs - jalapeno has 6.5g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both jalapeno and broccoli are high in dietary fiber. Jalapeno has a little more dietary fiber (8%) than broccoli by weight - jalapeno has 2.8g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Jalapeno and broccoli contain similar amounts of sugar - jalapeno has 4.1g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 210% more protein than jalapeno - jalapeno has 0.91g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both jalapeno and broccoli are low in saturated fat - jalapeno has 0.09g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both jalapeno and broccoli are high in Vitamin C. Jalapeno has 33% more Vitamin C than broccoli - jalapeno has 118.6mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Jalapeno has 74% more Vitamin A than broccoli - jalapeno has 54ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Jalapeno has 359% more Vitamin E than broccoli - jalapeno has 3.6mg 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 449% more Vitamin K than jalapeno - jalapeno has 18.5ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Jalapeno has more Vitamin B6, however, broccoli contains more folate. Both broccoli and jalapeno contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Broccoli | Jalapeno | |
|---|---|---|
| Thiamin | 0.071 MG | 0.04 MG |
| Riboflavin | 0.117 MG | 0.07 MG |
| Niacin | 0.639 MG | 1.28 MG |
| Pantothenic acid | 0.573 MG | 0.315 MG |
| Vitamin B6 | 0.175 MG | 0.419 MG |
| Folate | 63 UG | 27 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 292% more calcium than jalapeno - jalapeno has 12mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 192% more iron than jalapeno - jalapeno has 0.25mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both jalapeno and broccoli are high in potassium. Broccoli has 27% more potassium than jalapeno - jalapeno has 248mg of potassium per 100 grams and broccoli has 316mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both broccoli and jalapeno contain significant amounts of luteolin and quercetin.
| Broccoli | Jalapeno | |
|---|---|---|
| luteolin | 0.8 mg | 1.34 mg |
| kaempferol | 7.84 mg | ~ |
| myricetin | 0.06 mg | ~ |
| Quercetin | 3.26 mg | 5.07 mg |
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, both broccoli and jalapeno contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Broccoli | Jalapeno | |
|---|---|---|
| beta-carotene | 361 UG | 561 UG |
| alpha-carotene | 25 UG | 67 UG |
| lutein + zeaxanthin | 1403 UG | 861 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jalapeno has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Broccoli | Jalapeno | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.05 G |
| Total | 0.0215 G | 0.05 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and jalapeno contain significant amounts of linoleic acid.
| Broccoli | Jalapeno | |
|---|---|---|
| other omega 6 | 0.006 G | 0.004 G |
| linoleic acid | 0.049 G | 0.062 G |
| Total | 0.055 G | 0.066 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.
Broccoli g
()
|
Daily Values (%) |
Jalapeno 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 jalapeno or broccoli contain more calories in 100 grams?Jalapeno and broccoli contain similar amounts of calories - jalapeno has 29 calories in 100g and broccoli has 34 calories.
Does jalapeno or broccoli have more carbohydrates?
By weight, jalapeno and broccoli contain similar amounts of carbs - jalapeno has 6.5g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does jalapeno or broccoli contain more potassium?
Both jalapeno and broccoli are high in potassium. Broccoli has 30% more potassium than jalapeno - jalapeno has 248mg of potassium in 100 grams and broccoli has 316mg of potassium.