Pork vs. Broccoli
Nutrition comparison of Cooked Pork and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and broccoli:
- Both pork and broccoli are high in potassium.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Pork has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate.
- Pork is an excellent source of protein.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and broccoli has 89% less calories than pork - pork has 297 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, pork is heavier in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Pork has a macronutrient ratio of 36:0:65 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Broccoli | |
|---|---|---|
| Protein | 36% | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 65% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than pork - broccoli has 2.6g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 811% more protein than broccoli - pork has 25.7g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Pork is high in saturated fat and broccoli has 99% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
cholesterol
Broccoli has less cholesterol than pork - pork has 94mg 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 126 times more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 14 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than broccoli - pork has 21iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Pork and broccoli contain similar amounts of Vitamin E - pork has 0.21mg 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 more Vitamin K than pork - broccoli has 101.6ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate. Both pork and broccoli contain significant amounts of riboflavin and pantothenic acid.
| Pork | Broccoli | |
|---|---|---|
| Thiamin | 0.706 MG | 0.071 MG |
| Riboflavin | 0.22 MG | 0.117 MG |
| Niacin | 4.206 MG | 0.639 MG |
| Pantothenic acid | 0.52 MG | 0.573 MG |
| Vitamin B6 | 0.391 MG | 0.175 MG |
| Folate | 6 UG | 63 UG |
| Vitamin B12 | 0.54 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 114% more calcium than pork - pork has 22mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Pork has 77% more iron than broccoli - pork has 1.3mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both pork and broccoli are high in potassium. Pork has 15% more potassium than broccoli - pork has 362mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Pork | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.0215 G |
| Total | 0.07 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than broccoli per 100 grams.
| Pork | Broccoli | |
|---|---|---|
| linoleic acid | 1.64 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 1.64 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 Pork 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 pork or broccoli contain more calories in 100 grams?Pork is high in calories and broccoli has 90% less calories than pork - pork has 297 calories in 100g and broccoli has 34 calories.
Is pork or broccoli better for protein?
Pork is a fantastic source of protein and it has 810% more protein than broccoli - pork has 25.7g of protein per 100 grams and broccoli has 2.8g of protein.
Does broccoli or pork have more carbohydrates?
By weight, pork has fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and pork has no carbs..
Does pork or broccoli contain more potassium?
Both pork and broccoli are high in potassium. Pork has 20% more potassium than broccoli - pork has 362mg of potassium in 100 grams and broccoli has 316mg of potassium.