Beef vs. Broccoli

Nutrition comparison of Cooked Beef and Broccoli


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked beef versus broccoli (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beef and broccoli:

  • Both beef and broccoli are high in potassium.
  • Beef has more niacin and Vitamin B12, however, broccoli contains more folate.
  • Beef is a great source of iron.
  • Beef is an excellent source of protein.
  • Broccoli is a great source of Vitamin K, calcium and dietary fiber.
  • Broccoli is an excellent source of Vitamin C.
Detailed nutritional comparison of beef and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Beef src
Image of Broccoli src

Here's an infographic summarizing the nutritional differences between beef and broccoli. marks particularly rich nutrients.


Calories and Carbs

calories

Beef is high in calories and broccoli has 88% less calories than beef - beef has 277 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Beef has a macronutrient ratio of 38:0:62 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Broccoli
Protein 38% 28%
Carbohydrates ~ 65%
Fat 62% 7%
Alcohol ~ ~

carbohydrates

Beef has less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and beef does not contain significant amounts.

dietary fiber

Broccoli is a great source of dietary fiber and it has more dietary fiber than beef - broccoli has 2.6g of dietary fiber per 100 grams and beef does not contain significant amounts.

sugar

Beef has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and beef does not contain significant amounts.

Protein

protein

Beef is an excellent source of protein and it has 800% more protein than broccoli - beef has 25.4g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Beef is high in saturated fat and broccoli has 98% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

trans fat

Broccoli has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and broccoli does not contain significant amounts.

cholesterol

Broccoli has less cholesterol than beef - beef has 88mg 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 more Vitamin C than beef - broccoli has 89.2mg of Vitamin C per 100 grams and beef does not contain significant amounts.

Vitamin A

Broccoli has 933% more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin D

Beef and broccoli contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.

Vitamin E

Beef and broccoli contain similar amounts of Vitamin E - beef has 0.12mg 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 32 times more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Beef has more niacin and Vitamin B12, however, broccoli contains more folate. Both beef and broccoli contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Beef Broccoli
Thiamin 0.051 MG 0.071 MG
Riboflavin 0.176 MG 0.117 MG
Niacin 4.537 MG 0.639 MG
Pantothenic acid 0.658 MG 0.573 MG
Vitamin B6 0.336 MG 0.175 MG
Folate 11 UG 63 UG
Vitamin B12 2.9 UG ~

Minerals

calcium

Broccoli is a great source of calcium and it has 34% more calcium than beef - beef has 35mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Beef is a great source of iron and it has 208% more iron than broccoli - beef has 2.3mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both beef and broccoli are high in potassium. Broccoli has 15% more potassium than beef - beef has 275mg of potassium per 100 grams and broccoli has 316mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than broccoli per 100 grams.

Beef Broccoli
alpha linoleic acid 0.056 G 0.0215 G
Total 0.056 G 0.0215 G

omega 6s

Comparing omega-6 fatty acids, beef has more linoleic acid than broccoli per 100 grams.

Beef Broccoli
other omega 6 0.013 G 0.006 G
linoleic acid 0.39 G 0.049 G
Total 0.403 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Broccoli (Broccoli, raw) .

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FAQ

Does beef or broccoli contain more calories in 100 grams?
Beef is high in calories and broccoli has 90% less calories than beef - beef has 277 calories in 100g and broccoli has 34 calories.

Is beef or broccoli better for protein?
Beef is a fantastic source of protein and it has 800% more protein than broccoli - beef has 25.4g of protein per 100 grams and broccoli has 2.8g of protein.

Does broccoli or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and beef has no carbs..

Does beef or broccoli contain more potassium?
Both beef and broccoli are high in potassium. Broccoli has 20% more potassium than beef - beef has 275mg of potassium in 100 grams and broccoli has 316mg of potassium.

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