Almonds vs. Broccoli
Nutrition comparison of Almonds and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and broccoli:
- Both broccoli and almonds are high in calcium, dietary fiber and potassium.
- Almond has more thiamin, riboflavin and niacin.
- Almond is an excellent source of Vitamin E, iron and protein.
- Broccoli has 69% less carbohydrates than almond.
- Broccoli has signficantly less saturated fat than almond.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and broccoli has 94% less calories than almond - broccoli has 34 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Almonds has a macronutrient ratio of 14:14:73 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Broccoli | |
|---|---|---|
| Protein | 14% | 28% |
| Carbohydrates | 14% | 65% |
| Fat | 73% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 69% less carbohydrates than almond - broccoli has 6.6g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both broccoli and almonds are high in dietary fiber. Almond has 381% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Broccoli and almonds contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 650% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Broccoli has signficantly less saturated fat than almond - broccoli has 0.11g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and broccoli are low in trans fat - almond has 0.02g of trans fat 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 almond - broccoli has 89.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than almond - broccoli has 31ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 31 times more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than almond - broccoli has 101.6ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and niacin. Both almonds and broccoli contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Almonds | Broccoli | |
|---|---|---|
| Thiamin | 0.205 MG | 0.071 MG |
| Riboflavin | 1.138 MG | 0.117 MG |
| Niacin | 3.618 MG | 0.639 MG |
| Pantothenic acid | 0.471 MG | 0.573 MG |
| Vitamin B6 | 0.137 MG | 0.175 MG |
| Folate | 44 UG | 63 UG |
Minerals
calcium
Both broccoli and almonds are high in calcium. Almond has 472% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 408% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both broccoli and almonds are high in potassium. Almond has 132% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
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, almond has more isorhamnetin than broccoli per 100 grams, however, broccoli contains more kaempferol, quercetin and luteolin than almond per 100 grams.
| Almonds | Broccoli | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 7.84 mg |
| Quercetin | 0.36 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| myricetin | ~ | 0.06 mg |
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,
| Almonds | Broccoli | |
|---|---|---|
| beta-carotene | 1 UG | 361 UG |
| lutein + zeaxanthin | 1 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.0215 G |
| Total | 0.003 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than broccoli per 100 grams.
| Almonds | Broccoli | |
|---|---|---|
| other omega 6 | 0.007 G | 0.006 G |
| linoleic acid | 12.324 G | 0.049 G |
| Total | 12.331 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.
Almonds 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 almonds contain more calories in 100 grams?Almond is high in calories and broccoli has 90% less calories than almond - broccoli has 34 calories in 100g and almond has 579 calories.
Does broccoli or almonds have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than almond - broccoli has 6.6g of carbs for 100g and almond has 21.6g of carbohydrates.
Does broccoli or almonds contain more calcium?
Both broccoli and almonds are high in calcium. Almond has 470% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and almond has 269mg of calcium.
Does broccoli or almonds contain more iron?
Almond is an abundant source of iron and it has 410% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and almond has 3.7mg of iron.
Does broccoli or almonds contain more potassium?
Both broccoli and almonds are high in potassium. Almond has 130% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and almond has 733mg of potassium.