Big Mac vs. Broccoli
Nutrition comparison of Big Mac and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
big mac
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in big mac and broccoli:
- Both broccoli and big mac are high in calcium.
- Big mac has more thiamin, niacin and Vitamin B12, however, broccoli contains more pantothenic acid and Vitamin B6.
- Big mac is a great source of protein.
- Broccoli has 67% less carbohydrates than big mac.
- Broccoli has signficantly less saturated fat than big mac.
- 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: Big Mac (McDONALD'S, BIG MAC) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Big mac is high in calories and broccoli has 87% less calories than big mac - broccoli has 34 calories per 100 grams and big mac has 257 calories.
For macronutrient ratios, big mac is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Big mac has a macronutrient ratio of 18:31:51 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Big Mac | Broccoli | |
|---|---|---|
| Protein | 18% | 28% |
| Carbohydrates | 31% | 65% |
| Fat | 51% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 67% less carbohydrates than big mac - broccoli has 6.6g of total carbs per 100 grams and big mac has 20.1g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 63% more dietary fiber than big mac - broccoli has 2.6g of dietary fiber per 100 grams and big mac has 1.6g of dietary fiber.
sugar
Broccoli and big mac contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and big mac has 4g of sugar.
Protein
protein
Big mac is a great source of protein and it has 319% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and big mac has 11.8g of protein.
Fat
saturated fat
Broccoli has signficantly less saturated fat than big mac - broccoli has 0.11g of saturated fat per 100 grams and big mac has 3.8g of saturated fat.
cholesterol
Broccoli has less cholesterol than big mac - big mac has 36mg 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 222 times more Vitamin C than big mac - broccoli has 89.2mg of Vitamin C per 100 grams and big mac has 0.4mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than big mac - broccoli has 31ug of Vitamin A per 100 grams and big mac does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than big mac - broccoli has 0.78mg of Vitamin E per 100 grams and big mac does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than big mac - broccoli has 101.6ug of Vitamin K per 100 grams and big mac does not contain significant amounts.
The B Vitamins
Big mac has more thiamin, niacin and Vitamin B12, however, broccoli contains more pantothenic acid and Vitamin B6. Both big mac and broccoli contain significant amounts of riboflavin and folate.
| Big Mac | Broccoli | |
|---|---|---|
| Thiamin | 0.176 MG | 0.071 MG |
| Riboflavin | 0.209 MG | 0.117 MG |
| Niacin | 3.384 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | ~ | 0.175 MG |
| Folate | 46 UG | 63 UG |
| Vitamin B12 | 0.88 UG | ~ |
Minerals
calcium
Both broccoli and big mac are high in calcium. Big mac has 147% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and big mac has 116mg of calcium.
iron
Big mac has 174% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and big mac has 2mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 75% more potassium than big mac - broccoli has 316mg of potassium per 100 grams and big mac has 181mg of potassium.
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.
Big Mac 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 big mac contain more calories in 100 grams?Big mac is high in calories and broccoli has 90% less calories than big mac - broccoli has 34 calories in 100g and big mac has 257 calories.
Does broccoli or big mac have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than big mac - broccoli has 6.6g of carbs for 100g and big mac has 20.1g of carbohydrates.
Does broccoli or big mac contain more calcium?
Both broccoli and big mac are high in calcium. Big mac has 150% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and big mac has 116mg of calcium.
Does broccoli or big mac contain more potassium?
Broccoli is a rich source of potassium and it has 80% more potassium than big mac - broccoli has 316mg of potassium in 100 grams and big mac has 181mg of potassium.