Yogurt vs. Broccoli
Nutrition comparison of Yogurt and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and broccoli:
- Both broccoli and yogurt are high in calcium.
- Broccoli has 17.3 times less saturated fat than yogurt.
- Broccoli has more niacin, Vitamin B6 and folate, however, yogurt 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: Yogurt (Yogurt, plain, whole milk) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 44% less calories than yogurt - broccoli has 34 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Broccoli | |
|---|---|---|
| Protein | 22% | 28% |
| Carbohydrates | 30% | 65% |
| Fat | 48% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and yogurt contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than yogurt - broccoli has 2.6g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Broccoli and yogurt contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Broccoli and yogurt contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Broccoli has 17.3 times less saturated fat than yogurt - broccoli has 0.11g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Broccoli has less cholesterol than yogurt - yogurt has 13mg 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 yogurt - broccoli has 89.2mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Broccoli and yogurt contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and broccoli contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and yogurt contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 507 times more Vitamin K than yogurt - broccoli has 101.6ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Broccoli has more niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and broccoli contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Yogurt | Broccoli | |
|---|---|---|
| Thiamin | 0.029 MG | 0.071 MG |
| Riboflavin | 0.142 MG | 0.117 MG |
| Niacin | 0.075 MG | 0.639 MG |
| Pantothenic acid | 0.389 MG | 0.573 MG |
| Vitamin B6 | 0.032 MG | 0.175 MG |
| Folate | 7 UG | 63 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both broccoli and yogurt are high in calcium. Yogurt has 157% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Broccoli has 13 times more iron than yogurt - broccoli has 0.73mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 104% more potassium than yogurt - broccoli has 316mg of potassium per 100 grams and yogurt has 155mg of potassium.
Antioxidants and Phytonutrients
carotenoids
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,
| Yogurt | Broccoli | |
|---|---|---|
| beta-carotene | 5 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both yogurt and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.0215 G |
| Total | 0.027 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both yogurt and broccoli contain significant amounts of linoleic acid.
| Yogurt | Broccoli | |
|---|---|---|
| linoleic acid | 0.065 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.065 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.
Yogurt 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 yogurt contain more calories in 100 grams?Broccoli has 40% less calories than yogurt - broccoli has 34 calories in 100g and yogurt has 61 calories.
Does broccoli or yogurt have more carbohydrates?
By weight, broccoli and yogurt contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and yogurt has 4.7g of carbohydrates.
Does broccoli or yogurt contain more calcium?
Both broccoli and yogurt are high in calcium. Yogurt has 160% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does broccoli or yogurt contain more potassium?
Broccoli is a rich source of potassium and it has 100% more potassium than yogurt - broccoli has 316mg of potassium in 100 grams and yogurt has 155mg of potassium.