White Chocolate vs. Broccoli
Nutrition comparison of White Chocolate and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white chocolate
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white chocolate and broccoli:
- Both white chocolate and broccoli are high in calcium and potassium.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- White chocolate has more riboflavin and Vitamin B12, however, broccoli contains more Vitamin B6 and folate.
USDA sources for nutritional information: White Chocolate (Candies, white chocolate) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White chocolate is high in calories and broccoli has 94% less calories than white chocolate - white chocolate has 539 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, white chocolate is much lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. White chocolate has a macronutrient ratio of 4:43:53 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Chocolate | Broccoli | |
|---|---|---|
| Protein | 4% | 28% |
| Carbohydrates | 43% | 65% |
| Fat | 53% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and broccoli has 89% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 12 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
White chocolate is high in sugar and broccoli has 97% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
White chocolate has 108% more protein than broccoli - white chocolate has 5.9g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and broccoli has 99% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
cholesterol
Broccoli has less cholesterol than white chocolate - white chocolate has 21mg 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 177 times more Vitamin C than white chocolate - white chocolate has 0.5mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 244% more Vitamin A than white chocolate - white chocolate has 9ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
White chocolate and broccoli contain similar amounts of Vitamin E - white chocolate has 0.96mg 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 10 times more Vitamin K than white chocolate - white chocolate has 9.1ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
White chocolate has more riboflavin and Vitamin B12, however, broccoli contains more Vitamin B6 and folate. Both white chocolate and broccoli contain significant amounts of thiamin, niacin and pantothenic acid.
| White Chocolate | Broccoli | |
|---|---|---|
| Thiamin | 0.063 MG | 0.071 MG |
| Riboflavin | 0.282 MG | 0.117 MG |
| Niacin | 0.745 MG | 0.639 MG |
| Pantothenic acid | 0.608 MG | 0.573 MG |
| Vitamin B6 | 0.056 MG | 0.175 MG |
| Folate | 7 UG | 63 UG |
| Vitamin B12 | 0.56 UG | ~ |
Minerals
calcium
Both white chocolate and broccoli are high in calcium. White chocolate has 323% more calcium than broccoli - white chocolate has 199mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 204% more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both white chocolate and broccoli are high in potassium. White chocolate is very similar to white chocolate for potassium - white chocolate has 286mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white chocolate has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| White Chocolate | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.0215 G |
| Total | 0.103 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, white chocolate has more linoleic acid than broccoli per 100 grams.
| White Chocolate | Broccoli | |
|---|---|---|
| other omega 6 | 0.004 G | 0.006 G |
| linoleic acid | 0.91 G | 0.049 G |
| Total | 0.914 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.
Note: The specific food items compared are: White Chocolate (Candies, white chocolate) and Broccoli (Broccoli, raw) .
White Chocolate 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 white chocolate or broccoli contain more calories in 100 grams?White chocolate is high in calories and broccoli has 90% less calories than white chocolate - white chocolate has 539 calories in 100g and broccoli has 34 calories.
Does white chocolate or broccoli have more carbohydrates?
By weight, white chocolate is high in carbohydrates and broccoli has 90% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does white chocolate or broccoli contain more calcium?
Both white chocolate and broccoli are high in calcium. White chocolate has 320% more calcium than broccoli - white chocolate has 199mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does white chocolate or broccoli contain more potassium?
Both white chocolate and broccoli are high in potassium. White chocolate is very similar to white chocolate for potassium - white chocolate has 286mg of potassium in 100 grams and broccoli has 316mg of potassium.