Raw Beef vs. Broccoli
Nutrition comparison of Raw Beef and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and broccoli:
- Both raw beef and broccoli are high in potassium.
- Broccoli has signficantly less trans fat than raw beef.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Raw beef has more niacin and Vitamin B12, however, broccoli contains more folate.
- Raw beef is an excellent source of protein.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw beef is high in calories and broccoli has 90% less calories than raw beef - raw beef has 332 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, raw beef is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Broccoli | |
|---|---|---|
| Protein | 18% | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 82% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than raw beef - broccoli has 2.6g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Raw beef is an excellent source of protein and it has 409% more protein than broccoli - raw beef has 14.4g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and broccoli has 99% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
trans fat
Broccoli has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Broccoli has less cholesterol than raw beef - raw beef has 78mg 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 more Vitamin C than raw beef - broccoli has 89.2mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Broccoli has 675% more Vitamin A than raw beef - raw beef has 4ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin D
Raw beef and broccoli contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Raw beef and broccoli contain similar amounts of Vitamin E - raw beef has 0.17mg 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 34 times more Vitamin K than raw beef - raw beef has 2.9ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Raw beef has more niacin and Vitamin B12, however, broccoli contains more folate. Both raw beef and broccoli contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Raw Beef | Broccoli | |
|---|---|---|
| Thiamin | 0.044 MG | 0.071 MG |
| Riboflavin | 0.151 MG | 0.117 MG |
| Niacin | 3.382 MG | 0.639 MG |
| Pantothenic acid | 0.395 MG | 0.573 MG |
| Vitamin B6 | 0.278 MG | 0.175 MG |
| Folate | 9 UG | 63 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 96% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Raw beef has 125% more iron than broccoli - raw beef has 1.6mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both raw beef and broccoli are high in potassium. Broccoli has 45% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw beef has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Raw Beef | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.0215 G |
| Total | 0.084 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than broccoli per 100 grams.
| Raw Beef | Broccoli | |
|---|---|---|
| other omega 6 | 0.022 G | 0.006 G |
| linoleic acid | 0.577 G | 0.049 G |
| Total | 0.599 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.
Raw Beef 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 raw beef or broccoli contain more calories in 100 grams?Raw beef is high in calories and broccoli has 90% less calories than raw beef - raw beef has 332 calories in 100g and broccoli has 34 calories.
Does broccoli or raw beef have more carbohydrates?
By weight, raw beef has fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and raw beef has no carbs..
Does raw beef or broccoli contain more potassium?
Both raw beef and broccoli are high in potassium. Broccoli has 50% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and broccoli has 316mg of potassium.