Skim Milk vs. Broccoli
Nutrition comparison of Skim Milk and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and broccoli:
- Both broccoli and skim milk are high in calcium.
- Broccoli has more niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and skim milk contain similar amounts of calories - broccoli has 34 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, skim milk is heavier in protein, lighter in carbs and lighter in fat compared to broccoli per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Broccoli | |
|---|---|---|
| Protein | 40% | 28% |
| Carbohydrates | 58% | 65% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and skim milk contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than skim milk - broccoli has 2.6g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Broccoli and skim milk contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Broccoli and skim milk contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both broccoli and skim milk are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and broccoli are low in cholesterol - skim milk has 2mg 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 skim milk - broccoli has 89.2mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Skim milk has 97% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than broccoli - skim milk has 47iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and skim milk contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than skim milk - broccoli has 101.6ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Broccoli has more niacin, Vitamin B6 and folate, however, skim milk contains more Vitamin B12. Both skim milk and broccoli contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Skim Milk | Broccoli | |
|---|---|---|
| Thiamin | 0.045 MG | 0.071 MG |
| Riboflavin | 0.182 MG | 0.117 MG |
| Niacin | 0.094 MG | 0.639 MG |
| Pantothenic acid | 0.357 MG | 0.573 MG |
| Vitamin B6 | 0.037 MG | 0.175 MG |
| Folate | 5 UG | 63 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Both broccoli and skim milk are high in calcium. Skim milk has 160% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Broccoli has 23 times more iron than skim milk - broccoli has 0.73mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 103% more potassium than skim milk - broccoli has 316mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than skim milk per 100 grams.
| Skim Milk | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.0215 G |
| Total | 0.001 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both skim milk and broccoli contain small amounts of linoleic acid.
| Skim Milk | Broccoli | |
|---|---|---|
| linoleic acid | 0.002 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.002 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.
Skim Milk 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 skim milk contain more calories in 100 grams?Broccoli and skim milk contain similar amounts of calories - broccoli has 34 calories in 100g and skim milk has 34 calories.
Is broccoli or skim milk better for protein?
Broccoli and skim milk contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and skim milk has 3.4g of protein.
Does broccoli or skim milk have more carbohydrates?
By weight, broccoli and skim milk contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and skim milk has 5g of carbohydrates.
Does broccoli or skim milk contain more calcium?
Both broccoli and skim milk are high in calcium. Skim milk has 160% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and skim milk has 122mg of calcium.
Does broccoli or skim milk contain more potassium?
Broccoli is a rich source of potassium and it has 100% more potassium than skim milk - broccoli has 316mg of potassium in 100 grams and skim milk has 156mg of potassium.