Oatmeal vs. Broccoli
Nutrition comparison of Oatmeal and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and broccoli:
- Both broccoli and oatmeal are high in calcium, dietary fiber and potassium.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Oatmeal has more thiamin, however, broccoli contains more pantothenic acid.
- Oatmeal is an excellent source of iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and broccoli has 91% less calories than oatmeal - broccoli has 34 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, heavier in carbs and heavier in fat compared to broccoli per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Broccoli | |
|---|---|---|
| Protein | 17% | 28% |
| Carbohydrates | 69% | 65% |
| Fat | 15% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and broccoli has 90% less carbohydrates than oatmeal - broccoli has 6.6g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both broccoli and oatmeal are high in dietary fiber. Oatmeal has 277% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Broccoli and oatmeal contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 467% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Broccoli and oatmeal contain similar amounts of saturated fat - broccoli has 0.11g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than oatmeal - broccoli has 89.2mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than oatmeal - broccoli has 31ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Broccoli and oatmeal contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than oatmeal - broccoli has 101.6ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, broccoli contains more pantothenic acid. Both oatmeal and broccoli contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Oatmeal | Broccoli | |
|---|---|---|
| Thiamin | 0.73 MG | 0.071 MG |
| Riboflavin | 0.14 MG | 0.117 MG |
| Niacin | 0.78 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | 0.12 MG | 0.175 MG |
| Folate | 32 UG | 63 UG |
Minerals
calcium
Both broccoli and oatmeal are high in calcium. Broccoli is very similar to broccoli for calcium - broccoli has 47mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 475% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both broccoli and oatmeal are high in potassium. Broccoli is very similar to broccoli for potassium - broccoli has 316mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Oatmeal is high in calories and broccoli has 90% less calories than oatmeal - broccoli has 34 calories in 100g and oatmeal has 367 calories.
Does broccoli or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and broccoli has 90% fewer carbohydrates than oatmeal - broccoli has 6.6g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does broccoli or oatmeal contain more calcium?
Both broccoli and oatmeal are high in calcium. Broccoli is very similar to broccoli for calcium - broccoli has 47mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does broccoli or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 480% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does broccoli or oatmeal contain more potassium?
Both broccoli and oatmeal are high in potassium. Broccoli is very similar to broccoli for potassium - broccoli has 316mg of potassium in 100 grams and oatmeal has 350mg of potassium.