Broccoli vs. Whey Protein Powder

Nutrition comparison of Broccoli and Whey Protein Powder


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

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

For a quick recap of significant nutrients and differences in broccoli and whey protein powder:

  • Both broccoli and whey protein powder are high in calcium, dietary fiber and potassium.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of Vitamin C.
  • Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, broccoli contains more pantothenic acid.
  • Whey protein powder is an excellent source of protein.
Detailed nutritional comparison of broccoli and whey protein powder 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: Broccoli (Broccoli, raw) and Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Whey protein powder is high in calories and broccoli has 90% less calories than whey protein powder - broccoli has 34 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, broccoli is much lighter in protein, much heavier in carbs and similar to whey protein powder for fat. Broccoli has a macronutrient ratio of 28:65:7 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Whey Protein Powder
Protein 28% 89%
Carbohydrates 65% 7%
Fat 7% 4%
Alcohol ~ ~

carbohydrates

Broccoli and whey protein powder contain similar amounts carbs - broccoli has 6.6g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Both broccoli and whey protein powder are high in dietary fiber. Whey protein powder has 19% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.

sugar

Whey protein powder has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and whey protein powder does not contain significant amounts.



Protein

protein

Whey protein powder is an excellent source of protein and it has 26 times more protein than broccoli - broccoli has 2.8g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Both broccoli and whey protein powder are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

cholesterol

Broccoli has less cholesterol than whey protein powder - whey protein powder has 16mg 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 whey protein powder - broccoli has 89.2mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.

Vitamin A

Broccoli has more Vitamin A than whey protein powder - broccoli has 31ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.

Vitamin E

Broccoli has more Vitamin E than whey protein powder - broccoli has 0.78mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

Vitamin K

Broccoli is a great source of Vitamin K and it has more Vitamin K than whey protein powder - broccoli has 101.6ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

Whey protein powder has more thiamin, riboflavin, Vitamin B6 and Vitamin B12, however, broccoli contains more pantothenic acid. Both broccoli and whey protein powder contain significant amounts of niacin and folate.

Broccoli Whey Protein Powder
Thiamin 0.071 MG 0.609 MG
Riboflavin 0.117 MG 2.017 MG
Niacin 0.639 MG 1.136 MG
Pantothenic acid 0.573 MG ~
Vitamin B6 0.175 MG 0.607 MG
Folate 63 UG 33 UG
Vitamin B12 ~ 2.45 UG

Minerals

calcium

Both broccoli and whey protein powder are high in calcium. Whey protein powder has 898% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Broccoli and whey protein powder contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Both broccoli and whey protein powder are high in potassium. Whey protein powder has 58% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both broccoli and whey protein powder contain significant amounts of alpha linoleic acid (ALA).

Broccoli Whey Protein Powder
alpha linoleic acid 0.0215 G 0.034 G
Total 0.0215 G 0.034 G

omega 6s

Comparing omega-6 fatty acids, whey protein powder has more linoleic acid than broccoli per 100 grams.

Broccoli Whey Protein Powder
other omega 6 0.006 G ~
linoleic acid 0.049 G 0.264 G
Total 0.055 G 0.264 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: Broccoli (Broccoli, raw) and Whey Protein Powder (Protein powder, whey based, NFS) .

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