Whole Milk vs. Broccoli

Nutrition comparison of Whole Milk and Broccoli


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

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

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

  • Both broccoli and whole milk are high in calcium.
  • Broccoli has 15.3 times less saturated fat than whole milk.
  • Broccoli has more niacin, Vitamin B6 and folate, however, whole 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.
  • Whole milk has signficantly more Vitamin D than broccoli.
Detailed nutritional comparison of whole 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Milk src
Image of Broccoli src

Calories and Carbs

calories

Broccoli has 44% less calories than whole milk - broccoli has 34 calories per 100 grams and whole milk has 61 calories.

For macronutrient ratios, whole milk is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Whole milk has a macronutrient ratio of 21:31:48 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Milk Broccoli
Protein 21% 27%
Carbohydrates 31% 64%
Fat 48% 9%
Alcohol ~ ~

carbohydrates

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

dietary fiber

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

sugar

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

Protein

protein

Broccoli and whole milk contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and whole milk has 3.2g of protein.

Fat

saturated fat

Broccoli has 15.3 times less saturated fat than whole milk - broccoli has 0.11g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.

cholesterol

Broccoli has less cholesterol than whole milk - whole milk has 10mg 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 whole milk - broccoli has 89.2mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.

Vitamin A

Broccoli and whole milk contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.

Vitamin D

Whole milk has signficantly more Vitamin D than broccoli - whole milk has 51iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.

Vitamin E

Broccoli and whole milk contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 337 times more Vitamin K than whole milk - broccoli has 101.6ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.

The B Vitamins

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

Whole Milk Broccoli
Thiamin 0.046 MG 0.071 MG
Riboflavin 0.169 MG 0.117 MG
Niacin 0.089 MG 0.639 MG
Pantothenic acid 0.373 MG 0.573 MG
Vitamin B6 0.036 MG 0.175 MG
Folate 5 UG 63 UG
Vitamin B12 0.45 UG ~

Minerals

calcium

Both broccoli and whole milk are high in calcium. Whole milk has 140% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and whole milk has 113mg of calcium.

iron

Broccoli has 23 times more iron than whole milk - broccoli has 0.73mg of iron per 100 grams and whole milk has 0.03mg of iron.

potassium

Broccoli is an excellent source of potassium and it has 139% more potassium than whole milk - broccoli has 316mg of potassium per 100 grams and whole milk has 132mg 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,

Whole Milk Broccoli
beta-carotene 7 UG 361 UG
alpha-carotene ~ 25 UG
lutein + zeaxanthin ~ 1403 UG

Omega-3 and Omega-6

omega 3s

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

Whole Milk Broccoli
alpha linoleic acid 0.075 G 0.0215 G
Total 0.075 G 0.0215 G

omega 6s

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

Whole Milk Broccoli
linoleic acid 0.12 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.12 G 0.055 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Milk or Broccoli .

Note: The specific food items compared are: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Broccoli (Broccoli, raw) .

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FAQ

Does broccoli or whole milk contain more calories in 100 grams?
Broccoli has 40% less calories than whole milk - broccoli has 34 calories in 100g and whole milk has 61 calories.

Does broccoli or whole milk have more carbohydrates?
By weight, broccoli and whole milk contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and whole milk has 4.8g of carbohydrates.

Does broccoli or whole milk contain more calcium?
Both broccoli and whole milk are high in calcium. Whole milk has 140% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and whole milk has 113mg of calcium.

Does broccoli or whole milk contain more potassium?
Broccoli is a rich source of potassium and it has 140% more potassium than whole milk - broccoli has 316mg of potassium in 100 grams and whole milk has 132mg of potassium.