Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and broccoli:
Strawberries and broccoli contain similar amounts of calories - strawberry has 32 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, strawberries is lighter in protein, much heavier in carbs and similar to broccoli for fat. Strawberries has a macronutrient ratio of 8:85:7 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Strawberries | Broccoli | |
---|---|---|
Protein | 8% | 27% |
Carbohydrates | 85% | 64% |
Fat | 7% | 9% |
Alcohol | ~ | ~ |
Strawberries and broccoli contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
Broccoli is a great source of dietary fiber and it has 30% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
Strawberries and broccoli contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and broccoli has 1.7g of sugar.
Broccoli has 321% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and broccoli has 2.8g of protein.
Both strawberries and broccoli are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Both strawberries and broccoli are high in Vitamin C. Broccoli has 52% more Vitamin C than strawberry - strawberry has 58.8mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Broccoli has 30 times more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Strawberries and broccoli contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Broccoli is a great source of Vitamin K and it has 45 times more Vitamin K than strawberry - strawberry has 2.2ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
Broccoli has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both strawberries and broccoli contain significant amounts of niacin.
Strawberries | Broccoli | |
---|---|---|
Thiamin | 0.024 MG | 0.071 MG |
Riboflavin | 0.022 MG | 0.117 MG |
Niacin | 0.386 MG | 0.639 MG |
Pantothenic acid | 0.125 MG | 0.573 MG |
Vitamin B6 | 0.047 MG | 0.175 MG |
Folate | 24 UG | 63 UG |
Broccoli is a great source of calcium and it has 194% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and broccoli has 47mg of calcium.
Strawberries and broccoli contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and broccoli has 0.73mg of iron.
Broccoli is an excellent source of potassium and it has 107% more potassium than strawberry - strawberry has 153mg of potassium per 100 grams and broccoli has 316mg of potassium.
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both strawberries and broccoli contain small amounts of myricetin.
Strawberries | Broccoli | |
---|---|---|
kaempferol | 0.5 mg | 7.84 mg |
myricetin | 0.04 mg | 0.06 mg |
Quercetin | 1.11 mg | 3.26 mg |
luteolin | ~ | 0.8 mg |
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
Strawberries | Broccoli | |
---|---|---|
beta-carotene | 7 UG | 361 UG |
lutein + zeaxanthin | 26 UG | 1403 UG |
alpha-carotene | ~ | 25 UG |
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than broccoli per 100 grams.
Strawberries | Broccoli | |
---|---|---|
alpha linoleic acid | 0.065 G | 0.0215 G |
Total | 0.065 G | 0.0215 G |
Comparing omega-6 fatty acids, both strawberries and broccoli contain significant amounts of linoleic acid.
Strawberries | Broccoli | |
---|---|---|
linoleic acid | 0.09 G | 0.049 G |
other omega 6 | ~ | 0.006 G |
Total | 0.09 G | 0.055 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Strawberries or Broccoli .
Note: The specific food items compared are: Strawberries (Strawberries, raw) and Broccoli (Broccoli, raw) .
Strawberries 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 | |||