Raw Beef vs. Broccoli

Nutrition comparison of Raw Beef and Broccoli


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

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

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

  • Both raw beef and broccoli are high in potassium.
  • Broccoli has signficantly less trans fat than raw beef.
  • Broccoli is a great source of Vitamin K, calcium and dietary fiber.
  • Broccoli is an excellent source of Vitamin C.
  • Raw beef has more niacin and Vitamin B12, however, broccoli contains more folate.
  • Raw beef is an excellent source of protein.
Detailed nutritional comparison of raw beef 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raw Beef src
Image of Broccoli src

Calories and Carbs

calories

Raw beef is high in calories and broccoli has 90% less calories than raw beef - raw beef has 332 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, raw beef is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raw Beef Broccoli
Protein 18% 28%
Carbohydrates ~ 65%
Fat 82% 7%
Alcohol ~ ~

carbohydrates

Raw beef has less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and raw beef does not contain significant amounts.

dietary fiber

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

sugar

Raw beef has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and raw beef does not contain significant amounts.

Protein

protein

Raw beef is an excellent source of protein and it has 409% more protein than broccoli - raw beef has 14.4g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Raw beef is high in saturated fat and broccoli has 99% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

trans fat

Broccoli has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and broccoli does not contain significant amounts.

cholesterol

Broccoli has less cholesterol than raw beef - raw beef has 78mg 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 raw beef - broccoli has 89.2mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.

Vitamin A

Broccoli has 675% more Vitamin A than raw beef - raw beef has 4ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin D

Raw beef and broccoli contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.

Vitamin E

Raw beef and broccoli contain similar amounts of Vitamin E - raw beef has 0.17mg 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 34 times more Vitamin K than raw beef - raw beef has 2.9ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Raw beef has more niacin and Vitamin B12, however, broccoli contains more folate. Both raw beef and broccoli contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Raw Beef Broccoli
Thiamin 0.044 MG 0.071 MG
Riboflavin 0.151 MG 0.117 MG
Niacin 3.382 MG 0.639 MG
Pantothenic acid 0.395 MG 0.573 MG
Vitamin B6 0.278 MG 0.175 MG
Folate 9 UG 63 UG
Vitamin B12 2.07 UG ~

Minerals

calcium

Broccoli is a great source of calcium and it has 96% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Raw beef has 125% more iron than broccoli - raw beef has 1.6mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both raw beef and broccoli are high in potassium. Broccoli has 45% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and broccoli has 316mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Raw Beef Broccoli
alpha linoleic acid 0.084 G 0.0215 G
Total 0.084 G 0.0215 G

omega 6s

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

Raw Beef Broccoli
other omega 6 0.022 G 0.006 G
linoleic acid 0.577 G 0.049 G
Total 0.599 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Broccoli (Broccoli, raw) .

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FAQ

Does raw beef or broccoli contain more calories in 100 grams?
Raw beef is high in calories and broccoli has 90% less calories than raw beef - raw beef has 332 calories in 100g and broccoli has 34 calories.

Does broccoli or raw beef have more carbohydrates?
By weight, raw beef has fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and raw beef has no carbs..

Does raw beef or broccoli contain more potassium?
Both raw beef and broccoli are high in potassium. Broccoli has 50% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and broccoli has 316mg of potassium.

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