Broccoli vs. Kimchi
Nutrition comparison of Broccoli and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and kimchi:
- Broccoli has more thiamin and pantothenic acid.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Kimchi is a great source of iron.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and kimchi contain similar amounts of calories - broccoli has 34 calories per 100 grams and kimchi has 15 calories.
For macronutrient ratios, broccoli is heavier in protein, heavier in carbs and lighter in fat compared to kimchi per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Kimchi | |
|---|---|---|
| Protein | 28% | 24% |
| Carbohydrates | 65% | 51% |
| Fat | 7% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and kimchi contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 63% more dietary fiber than kimchi - broccoli has 2.6g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.
sugar
Broccoli and kimchi contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and kimchi has 1.1g of sugar.
Protein
protein
Broccoli has 156% more protein than kimchi - broccoli has 2.8g of protein per 100 grams and kimchi has 1.1g of protein.
Fat
saturated fat
Both broccoli and kimchi are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and kimchi has 0.07g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than kimchi - broccoli has 89.2mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Broccoli has 520% more Vitamin A than kimchi - broccoli has 31ug of Vitamin A per 100 grams and kimchi has 5ug of Vitamin A.
Vitamin E
Broccoli and kimchi contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and kimchi has 0.11mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 133% more Vitamin K than kimchi - broccoli has 101.6ug of Vitamin K per 100 grams and kimchi has 43.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin and pantothenic acid. Both broccoli and kimchi contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Broccoli | Kimchi | |
|---|---|---|
| Thiamin | 0.071 MG | 0.01 MG |
| Riboflavin | 0.117 MG | 0.21 MG |
| Niacin | 0.639 MG | 1.1 MG |
| Pantothenic acid | 0.573 MG | ~ |
| Vitamin B6 | 0.175 MG | 0.213 MG |
| Folate | 63 UG | 52 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 42% more calcium than kimchi - broccoli has 47mg of calcium per 100 grams and kimchi has 33mg of calcium.
iron
Kimchi is a great source of iron and it has 242% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and kimchi has 2.5mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 109% more potassium than kimchi - broccoli has 316mg of potassium per 100 grams and kimchi has 151mg 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,
| Broccoli | Kimchi | |
|---|---|---|
| beta-carotene | 361 UG | 55 UG |
| alpha-carotene | 25 UG | 1 UG |
| lutein + zeaxanthin | 1403 UG | 49 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kimchi has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Broccoli | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.137 G |
| Total | 0.0215 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, kimchi has more linoleic acid than broccoli per 100 grams.
| Broccoli | Kimchi | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.104 G |
| Total | 0.055 G | 0.104 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.
Broccoli g
()
|
Daily Values (%) |
Kimchi 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 kimchi contain more calories in 100 grams?Broccoli and kimchi contain similar amounts of calories - broccoli has 34 calories in 100g and kimchi has 15 calories.
Does broccoli or kimchi have more carbohydrates?
By weight, broccoli and kimchi contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and kimchi has 2.4g of carbohydrates.
Does broccoli or kimchi contain more potassium?
Broccoli is a rich source of potassium and it has 110% more potassium than kimchi - broccoli has 316mg of potassium in 100 grams and kimchi has 151mg of potassium.