Chicken Breast vs. Broccoli

Nutrition comparison of Cooked Chicken Breast and Broccoli


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

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

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

  • Both broccoli and chicken breast are high in potassium.
  • Broccoli is a great source of calcium and dietary fiber.
  • Broccoli is an excellent source of Vitamin C.
  • Chicken breast has more dha than broccoli.
  • Chicken breast has more niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more folate.
  • Chicken breast is an excellent source of protein.
Detailed nutritional comparison of chicken breast 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.


Calories and Carbs

calories

Chicken breast is high in calories and broccoli has less calories than chicken breast - broccoli has 34kcal of calories per 100 grams and chicken breast has 165kcal of calories.

dietary fiber

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

sugar

Chicken breast has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and chicken breast does not contain significant amounts.

Protein

protein

Chicken breast is an excellent source of protein and it has more protein than broccoli - broccoli has 2.8g of protein per 100 grams and chicken breast has 31g of protein.

Fat

saturated fat

Broccoli and chicken breast contain similar amounts of saturated fat - broccoli has 0.11g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has more Vitamin C than chicken breast - broccoli has 89.2mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.

Vitamin A

Broccoli has more Vitamin A than chicken breast - broccoli has 31ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.

Vitamin D

Chicken breast has more Vitamin D than broccoli - chicken breast has 5iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.

Vitamin E

Broccoli and chicken breast contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.

The B Vitamins

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

Chicken Breast Broccoli
Thiamin 0.07 MG 0.071 MG
Riboflavin 0.114 MG 0.117 MG
Niacin 13.712 MG 0.639 MG
Pantothenic acid 0.965 MG 0.573 MG
Vitamin B6 0.6 MG 0.175 MG
Folate 4 UG 63 UG
Vitamin B12 0.34 UG ~

Minerals

calcium

Broccoli is a great source of calcium and it has more calcium than chicken breast - broccoli has 47mg of calcium per 100 grams and chicken breast has 15mg of calcium.

iron

Broccoli and chicken breast contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and chicken breast has 1mg of iron.

potassium

Both broccoli and chicken breast are high in potassium - broccoli has 316mg of potassium per 100 grams and chicken breast has 256mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken breast has more DHA than broccoli per 100 grams. Both chicken breast and broccoli contain significant amounts of alpha linoleic acid (ALA).

Chicken Breast Broccoli
alpha linoleic acid 0.03 G 0.0215 G
DHA 0.02 G ~
EPA 0.01 G ~
DPA 0.01 G ~
Total 0.07 G 0.0215 G

omega 6s

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

Chicken Breast Broccoli
linoleic acid 0.59 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.59 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Broccoli (Broccoli, raw) .

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