Prosciutto vs. Broccoli
Nutrition comparison of Prosciutto and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
prosciutto
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in prosciutto and broccoli:
- Both broccoli and prosciutto are high in potassium.
- Broccoli has 23.3 times less saturated fat than prosciutto.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
- Prosciutto has 21.1 times less carbohydrates than broccoli.
- Prosciutto has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more pantothenic acid and folate.
- Prosciutto is an excellent source of protein.
USDA sources for nutritional information: Prosciutto (Ham, prosciutto) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Prosciutto is high in calories and broccoli has 83% less calories than prosciutto - broccoli has 34 calories per 100 grams and prosciutto has 195 calories.
For macronutrient ratios, prosciutto is much heavier in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Prosciutto has a macronutrient ratio of 59:1:40 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Prosciutto | Broccoli | |
|---|---|---|
| Protein | 59% | 28% |
| Carbohydrates | 1% | 65% |
| Fat | 40% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Prosciutto has 21.1 times less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and prosciutto has 0.3g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than prosciutto - broccoli has 2.6g of dietary fiber per 100 grams and prosciutto does not contain significant amounts.
sugar
Prosciutto has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and prosciutto does not contain significant amounts.
Protein
protein
Prosciutto is an excellent source of protein and it has 886% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and prosciutto has 27.8g of protein.
Fat
saturated fat
Broccoli has 23.3 times less saturated fat than prosciutto - broccoli has 0.11g of saturated fat per 100 grams and prosciutto has 2.8g of saturated fat.
cholesterol
Broccoli has less cholesterol than prosciutto - prosciutto has 70mg 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 prosciutto - broccoli has 89.2mg of Vitamin C per 100 grams and prosciutto does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than prosciutto - broccoli has 31ug of Vitamin A per 100 grams and prosciutto does not contain significant amounts.
Vitamin D
Prosciutto and broccoli contain similar amounts of Vitamin D - prosciutto has 3iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and prosciutto contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and prosciutto has 0.28mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than prosciutto - broccoli has 101.6ug of Vitamin K per 100 grams and prosciutto does not contain significant amounts.
The B Vitamins
Prosciutto has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, broccoli contains more pantothenic acid and folate. Both prosciutto and broccoli contain significant amounts of riboflavin.
| Prosciutto | Broccoli | |
|---|---|---|
| Thiamin | 0.567 MG | 0.071 MG |
| Riboflavin | 0.242 MG | 0.117 MG |
| Niacin | 3.881 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | 0.42 MG | 0.175 MG |
| Folate | 5 UG | 63 UG |
| Vitamin B12 | 0.88 UG | ~ |
Minerals
calcium
Broccoli is a great source of calcium and it has 370% more calcium than prosciutto - broccoli has 47mg of calcium per 100 grams and prosciutto has 10mg of calcium.
iron
Broccoli and prosciutto contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and prosciutto has 1.1mg of iron.
potassium
Both broccoli and prosciutto are high in potassium. Prosciutto has 61% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and prosciutto has 510mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, prosciutto has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Prosciutto | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.09 G | 0.0215 G |
| Total | 0.09 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, prosciutto has more linoleic acid than broccoli per 100 grams.
| Prosciutto | Broccoli | |
|---|---|---|
| linoleic acid | 0.77 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.77 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: Prosciutto (Ham, prosciutto) and Broccoli (Broccoli, raw) .
Prosciutto g
()
|
Daily Values (%) |
Broccoli 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 prosciutto contain more calories in 100 grams?Prosciutto is high in calories and broccoli has 80% less calories than prosciutto - broccoli has 34 calories in 100g and prosciutto has 195 calories.
Is broccoli or prosciutto better for protein?
Prosciutto is a fantastic source of protein and it has 890% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and prosciutto has 27.8g of protein.
Does broccoli or prosciutto have more carbohydrates?
By weight, prosciutto has 21.1 times fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and prosciutto has 0.3g of carbohydrates.
Does broccoli or prosciutto contain more potassium?
Both broccoli and prosciutto are high in potassium. Prosciutto has 60% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and prosciutto has 510mg of potassium.