Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and whey protein powder:
Whey protein powder is high in calories and broccoli has 90% less calories than whey protein powder - broccoli has 34 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, broccoli is much lighter in protein, much heavier in carbs and similar to whey protein powder for fat. Broccoli has a macronutrient ratio of 28:65:7 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Whey Protein Powder | |
|---|---|---|
| Protein | 28% | 89% |
| Carbohydrates | 65% | 7% |
| Fat | 7% | 4% |
| Alcohol | ~ | ~ |
Broccoli and whey protein powder contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both broccoli and whey protein powder are high in dietary fiber. Whey protein powder has 19% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder is an excellent source of protein and it has 26 times more protein than broccoli - broccoli has 2.8g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both broccoli and whey protein powder are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Broccoli has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than whey protein powder - broccoli has 89.2mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Broccoli has more Vitamin A than whey protein powder - broccoli has 31ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Broccoli has more Vitamin E than whey protein powder - broccoli has 0.78mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Broccoli is a great source of Vitamin K and it has more Vitamin K than whey protein powder - broccoli has 101.6ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, broccoli contains more pantothenic acid. Both broccoli and whey protein powder contain significant amounts of niacin and folate.
| Broccoli | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.071 MG | 0.609 MG |
| Riboflavin | 0.117 MG | 2.017 MG |
| Niacin | 0.639 MG | 1.136 MG |
| Pantothenic acid | 0.573 MG | ~ |
| Vitamin B6 | 0.175 MG | 0.607 MG |
| Folate | 63 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both broccoli and whey protein powder are high in calcium. Whey protein powder has 898% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Broccoli and whey protein powder contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both broccoli and whey protein powder are high in potassium. Whey protein powder has 58% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, both broccoli and whey protein powder contain significant amounts of alpha linoleic acid (ALA).
| Broccoli | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.034 G |
| Total | 0.0215 G | 0.034 G |
Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than broccoli per 100 grams.
| Broccoli | Whey Protein Powder | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.264 G |
| Total | 0.055 G | 0.264 G |
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.
Note: The specific food items compared are: Broccoli (Broccoli, raw) and Whey Protein Powder (Protein powder, whey based, NFS) .
Broccoli g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||