Oats vs. Broccoli
Nutrition comparison of Oats and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and broccoli:
- Both oats and broccoli are high in calcium, dietary fiber and potassium.
- Broccoli has 9.6 times less saturated fat than oat.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Oat has more thiamin and pantothenic acid.
- Oat is an excellent source of iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and broccoli has 91% less calories than oat - oat has 389 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, oats is lighter in protein, heavier in fat and similar to broccoli for carbs. Oats has a macronutrient ratio of 17:67:16 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Broccoli | |
|---|---|---|
| Protein | 17% | 28% |
| Carbohydrates | 67% | 65% |
| Fat | 16% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and broccoli has 90% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both oats and broccoli are high in dietary fiber. Oat has 308% more dietary fiber than broccoli - oat has 10.6g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Oat has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 499% more protein than broccoli - oat has 16.9g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Broccoli has 9.6 times less saturated fat than oat - oat has 1.2g 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 oat - broccoli has 89.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than oat - broccoli has 31ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than oat - broccoli has 0.78mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than oat - broccoli has 101.6ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid. Both oats and broccoli contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Oats | Broccoli | |
|---|---|---|
| Thiamin | 0.763 MG | 0.071 MG |
| Riboflavin | 0.139 MG | 0.117 MG |
| Niacin | 0.961 MG | 0.639 MG |
| Pantothenic acid | 1.349 MG | 0.573 MG |
| Vitamin B6 | 0.119 MG | 0.175 MG |
| Folate | 56 UG | 63 UG |
Minerals
calcium
Both oats and broccoli are high in calcium. Oat has 15% more calcium than broccoli - oat has 54mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Oat is an excellent source of iron and it has 547% more iron than broccoli - oat has 4.7mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both oats and broccoli are high in potassium. Oat has 36% more potassium than broccoli - oat has 429mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Oats | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.0215 G |
| Total | 0.111 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than broccoli per 100 grams.
| Oats | Broccoli | |
|---|---|---|
| linoleic acid | 2.424 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 2.424 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.
Oats 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 oats or broccoli contain more calories in 100 grams?Oat is high in calories and broccoli has 90% less calories than oat - oat has 389 calories in 100g and broccoli has 34 calories.
Does oats or broccoli have more carbohydrates?
By weight, oat is high in carbohydrates and broccoli has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does oats or broccoli contain more calcium?
Both oats and broccoli are high in calcium. Oat has 20% more calcium than broccoli - oat has 54mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does oats or broccoli contain more iron?
Oat is an abundant source of iron and it has 550% more iron than broccoli - oat has 4.7mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does oats or broccoli contain more potassium?
Both oats and broccoli are high in potassium. Oat has 40% more potassium than broccoli - oat has 429mg of potassium in 100 grams and broccoli has 316mg of potassium.