Milk vs. Broccoli

Nutrition comparison of Milk and Broccoli


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

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

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

  • Both broccoli and milk are high in calcium.
  • Broccoli has 10 times less saturated fat than milk.
  • Broccoli has more niacin, Vitamin B6 and folate, however, milk 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.
Detailed nutritional comparison of milk 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Broccoli src

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


Calories and Carbs

calories

Broccoli and milk contain similar amounts of calories - broccoli has 34 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is much lighter in carbs, much heavier in fat and similar to broccoli for protein. Milk has a macronutrient ratio of 27:38:35 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Broccoli
Protein 27% 28%
Carbohydrates 38% 65%
Fat 35% 7%
Alcohol ~ ~

carbohydrates

Broccoli and milk contain similar amounts carbs - broccoli has 6.6g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

dietary fiber

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

sugar

Broccoli and milk contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and milk has 5.1g of sugar.



Protein

protein

Broccoli and milk contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Broccoli has 10 times less saturated fat than milk - broccoli has 0.11g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both milk and broccoli are low in trans fat - milk has 0.09g of trans fat per 100 grams and broccoli does not contain significant amounts.

cholesterol

Both milk and broccoli are low in cholesterol - milk has 8mg 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 445 times more Vitamin C than milk - broccoli has 89.2mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.

Vitamin A

Milk has 77% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.

Vitamin D

Milk has more Vitamin D than broccoli - milk has 49iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.

Vitamin E

Broccoli and milk contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 507 times more Vitamin K than milk - broccoli has 101.6ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.

The B Vitamins

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

Milk Broccoli
Thiamin 0.039 MG 0.071 MG
Riboflavin 0.185 MG 0.117 MG
Niacin 0.092 MG 0.639 MG
Pantothenic acid 0.356 MG 0.573 MG
Vitamin B6 0.038 MG 0.175 MG
Folate 5 UG 63 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Both broccoli and milk are high in calcium. Milk has 155% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Broccoli has 35 times more iron than milk - broccoli has 0.73mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Broccoli is an excellent source of potassium and it has 126% more potassium than milk - broccoli has 316mg of potassium per 100 grams and milk has 140mg 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,

Milk Broccoli
beta-carotene 4 UG 361 UG
alpha-carotene ~ 25 UG
lutein + zeaxanthin ~ 1403 UG

Omega-3 and Omega-6

omega 3s

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

Milk Broccoli
alpha linoleic acid 0.008 G 0.0215 G
Total 0.008 G 0.0215 G

omega 6s

Comparing omega-6 fatty acids, both milk and broccoli contain significant amounts of linoleic acid.

Milk Broccoli
other omega 6 0.004 G 0.006 G
linoleic acid 0.062 G 0.049 G
Total 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Broccoli (Broccoli, raw) .

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