Orange vs. Broccoli

Nutrition comparison of Orange and Broccoli


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

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

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

  • Both orange and broccoli are high in Vitamin C, calcium and dietary fiber.
  • Broccoli has 4.3 times less sugar than orange.
  • Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of potassium.
Detailed nutritional comparison of orange 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: Orange (Oranges, raw, Florida) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Broccoli src

Calories and Carbs

calories

Orange and broccoli contain similar amounts of calories - orange has 46 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and similar to broccoli for fat. Orange has a macronutrient ratio of 6:91:4 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Broccoli
Protein 6% 28%
Carbohydrates 91% 65%
Fat 4% 7%
Alcohol ~ ~

carbohydrates

Orange and broccoli contain similar amounts carbs - orange has 11.5g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both orange and broccoli are high in dietary fiber. Orange is very similar to orange for dietary fiber - orange has 2.4g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Broccoli has 4.3 times less sugar than orange - orange has 9.1g of sugar per 100 grams and broccoli has 1.7g of sugar.



Protein

protein

Broccoli has 303% more protein than orange - orange has 0.7g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both orange and broccoli are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Both orange and broccoli are high in Vitamin C. Broccoli has 98% more Vitamin C than orange - orange has 45mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Broccoli has 182% more Vitamin A than orange - orange has 11ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Orange and broccoli contain similar amounts of Vitamin E - orange has 0.18mg 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 more Vitamin K than orange - broccoli has 101.6ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

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

Orange Broccoli
Thiamin 0.1 MG 0.071 MG
Riboflavin 0.04 MG 0.117 MG
Niacin 0.4 MG 0.639 MG
Pantothenic acid 0.25 MG 0.573 MG
Vitamin B6 0.051 MG 0.175 MG
Folate 17 UG 63 UG

Minerals

calcium

Both orange and broccoli are high in calcium. Orange is very similar to orange for calcium - orange has 43mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Broccoli has 711% more iron than orange - orange has 0.09mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Broccoli is an excellent source of potassium and it has 87% more potassium than orange - orange has 169mg of potassium per 100 grams and broccoli has 316mg 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,

Orange Broccoli
beta-carotene 71 UG 361 UG
alpha-carotene 11 UG 25 UG
lutein + zeaxanthin 129 UG 1403 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both orange and broccoli contain significant amounts of alpha linoleic acid (ALA).

Orange Broccoli
alpha linoleic acid 0.011 G 0.0215 G
Total 0.011 G 0.0215 G

omega 6s

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

Orange Broccoli
linoleic acid 0.031 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.031 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: Orange (Oranges, raw, Florida) and Broccoli (Broccoli, raw) .

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