Vanilla Yogurt vs. Broccoli
Nutrition comparison of Vanilla Yogurt and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vanilla yogurt
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla yogurt and broccoli:
- Both broccoli and vanilla yogurt are high in calcium and potassium.
- Broccoli has 16.3 times less saturated fat than vanilla yogurt.
- Broccoli has 51% less carbohydrates than vanilla yogurt.
- Broccoli has 6.9 times less sugar than vanilla yogurt.
- Broccoli has 66% less calories than vanilla yogurt.
- Broccoli has more niacin, pantothenic acid, Vitamin B6 and folate, however, vanilla yogurt contains more Vitamin B12.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 66% less calories than vanilla yogurt - broccoli has 34 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, vanilla yogurt is lighter in protein, lighter in carbs and much heavier in fat compared to broccoli per calorie. Vanilla yogurt has a macronutrient ratio of 19:53:28 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Yogurt | Broccoli | |
|---|---|---|
| Protein | 19% | 28% |
| Carbohydrates | 53% | 65% |
| Fat | 28% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 51% less carbohydrates than vanilla yogurt - broccoli has 6.6g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than vanilla yogurt - broccoli has 2.6g of dietary fiber per 100 grams and vanilla yogurt does not contain significant amounts.
sugar
Broccoli has 6.9 times less sugar than vanilla yogurt - broccoli has 1.7g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Vanilla yogurt has 72% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Broccoli has 16.3 times less saturated fat than vanilla yogurt - broccoli has 0.11g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Broccoli has less cholesterol than vanilla yogurt - vanilla yogurt 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 110 times more Vitamin C than vanilla yogurt - broccoli has 89.2mg of Vitamin C per 100 grams and vanilla yogurt has 0.8mg of Vitamin C.
Vitamin A
Broccoli and vanilla yogurt contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and vanilla yogurt has 28ug of Vitamin A.
Vitamin D
Vanilla yogurt and broccoli contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.
Vitamin E
Broccoli and vanilla yogurt contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and vanilla yogurt 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 vanilla yogurt - broccoli has 101.6ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Broccoli has more niacin, pantothenic acid, Vitamin B6 and folate, however, vanilla yogurt contains more Vitamin B12. Both vanilla yogurt and broccoli contain significant amounts of thiamin and riboflavin.
| Vanilla Yogurt | Broccoli | |
|---|---|---|
| Thiamin | 0.041 MG | 0.071 MG |
| Riboflavin | 0.197 MG | 0.117 MG |
| Niacin | 0.105 MG | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | 0.044 MG | 0.175 MG |
| Folate | 11 UG | 63 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both broccoli and vanilla yogurt are high in calcium. Vanilla yogurt has 257% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Broccoli has 943% more iron than vanilla yogurt - broccoli has 0.73mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Both broccoli and vanilla yogurt are high in potassium. Broccoli has 47% more potassium than vanilla yogurt - broccoli has 316mg of potassium per 100 grams and vanilla yogurt has 215mg 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,
| Vanilla Yogurt | Broccoli | |
|---|---|---|
| beta-carotene | 6 UG | 361 UG |
| alpha-carotene | ~ | 25 UG |
| lutein + zeaxanthin | ~ | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both vanilla yogurt and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Vanilla Yogurt | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.038 G | 0.0215 G |
| Total | 0.038 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both vanilla yogurt and broccoli contain significant amounts of linoleic acid.
| Vanilla Yogurt | Broccoli | |
|---|---|---|
| linoleic acid | 0.068 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.068 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: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Broccoli (Broccoli, raw) .
Vanilla Yogurt 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 vanilla yogurt contain more calories in 100 grams?Broccoli has 70% less calories than vanilla yogurt - broccoli has 34 calories in 100g and vanilla yogurt has 100 calories.
Does broccoli or vanilla yogurt have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than vanilla yogurt - broccoli has 6.6g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates.
Does broccoli or vanilla yogurt contain more calcium?
Both broccoli and vanilla yogurt are high in calcium. Vanilla yogurt has 260% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.
Does broccoli or vanilla yogurt contain more potassium?
Both broccoli and vanilla yogurt are high in potassium. Broccoli has 50% more potassium than vanilla yogurt - broccoli has 316mg of potassium in 100 grams and vanilla yogurt has 215mg of potassium.