Side-by-Side Comparison

Broccoli (Raw) vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Vibrant green fresh broccoli florets on clean stone background

vegetables

Broccoli (Raw)

34Calories

2.8Protein

2.6Fiber

89.2Vit C

View Details

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-72%

Broccoli (Raw)

Broccoli (Raw) has fewer calories (energy) (34 kcal vs 120 kcal, 86 kcal less).

Higher Protein

+56%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 2.8 g in Broccoli (Raw) (+1.6 g, +56%).

Higher Dietary Fiber

+8%

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 2.6 g in Broccoli (Raw) (+0.20 g, +8%).

Higher Vitamin C

Broccoli (Raw)

Broccoli (Raw) provides 89.2 mg vs 0 mg in Quinoa (Cooked) (+89.2 mg).

Comparing per 100 g standard edible portion.

Nutrient

Broccoli (Raw)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Broccoli (Raw)

34 kcal2% DV

Quinoa (Cooked)

120 kcal6% DV

Quinoa (Cooked) provides 120 kcal vs 34 kcal in Broccoli (Raw) (+86 kcal, +253%).

ProteinQuinoa (Cooked) higher

Broccoli (Raw)

2.8 g6% DV

Quinoa (Cooked)

4.4 g9% DV

Quinoa (Cooked) provides 4.4 g vs 2.8 g in Broccoli (Raw) (+1.6 g, +56%).

CarbohydratesQuinoa (Cooked) higher

Broccoli (Raw)

6.6 g2% DV

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 6.6 g in Broccoli (Raw) (+14.7 g, +221%).

Dietary FiberQuinoa (Cooked) higher

Broccoli (Raw)

2.6 g9% DV

Quinoa (Cooked)

2.8 g10% DV

Quinoa (Cooked) provides 2.8 g vs 2.6 g in Broccoli (Raw) (+0.20 g, +8%).

Total FatQuinoa (Cooked) higher

Broccoli (Raw)

0.37 g

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 0.37 g in Broccoli (Raw) (+1.5 g, +419%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

1.7 g3% DV

Quinoa (Cooked)

0.87 g2% DV

Broccoli (Raw) provides 1.7 g vs 0.87 g in Quinoa (Cooked) (+0.83 g, +95%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

89.2 mg99% DV

Quinoa (Cooked)

0 mg

Broccoli (Raw) has higher vitamin c (89.2 mg vs 0 mg).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

31 µg3% DV

Quinoa (Cooked)

1.0 µg

Broccoli (Raw) provides 31 µg vs 1.0 µg in Quinoa (Cooked) (+30 µg, +3000%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Broccoli (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

0.78 mg5% DV

Quinoa (Cooked)

0.63 mg4% DV

Broccoli (Raw) provides 0.78 mg vs 0.63 mg in Quinoa (Cooked) (+0.15 mg, +24%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

102 µg85% DV

Quinoa (Cooked)

0 µg

Broccoli (Raw) has higher vitamin k (102 µg vs 0 µg).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

63 µg16% DV

Quinoa (Cooked)

42 µg11% DV

Broccoli (Raw) provides 63 µg vs 42 µg in Quinoa (Cooked) (+21 µg, +50%).

Thiamin (Vitamin B1)Similar

Broccoli (Raw)

0.07 mg6% DV

Quinoa (Cooked)

0.11 mg9% DV

Both Broccoli (Raw) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Broccoli (Raw)

0.12 mg9% DV

Quinoa (Cooked)

0.11 mg8% DV

Both Broccoli (Raw) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.12 mg).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

0.64 mg4% DV

Quinoa (Cooked)

0.41 mg3% DV

Broccoli (Raw) provides 0.64 mg vs 0.41 mg in Quinoa (Cooked) (+0.23 mg, +55%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

0.57 mg11% DV

Quinoa (Cooked)

0.23 mg5% DV

Broccoli (Raw) provides 0.57 mg vs 0.23 mg in Quinoa (Cooked) (+0.35 mg, +151%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.18 mg10% DV

Quinoa (Cooked)

0.12 mg7% DV

Broccoli (Raw) provides slightly more vitamin b6 (0.18 mg vs 0.12 mg).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Broccoli (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

33.0 mg1% DV

Quinoa (Cooked)

7.0 mg

Broccoli (Raw) provides 33.0 mg vs 7.0 mg in Quinoa (Cooked) (+26.0 mg, +371%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

316 mg7% DV

Quinoa (Cooked)

172 mg4% DV

Broccoli (Raw) provides 316 mg vs 172 mg in Quinoa (Cooked) (+144 mg, +84%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

47.0 mg4% DV

Quinoa (Cooked)

17.0 mg1% DV

Broccoli (Raw) provides 47.0 mg vs 17.0 mg in Quinoa (Cooked) (+30.0 mg, +176%).

IronQuinoa (Cooked) higher

Broccoli (Raw)

0.73 mg4% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 0.73 mg in Broccoli (Raw) (+0.76 mg, +104%).

MagnesiumQuinoa (Cooked) higher

Broccoli (Raw)

21.0 mg5% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 21.0 mg in Broccoli (Raw) (+43.0 mg, +205%).

PhosphorusQuinoa (Cooked) higher

Broccoli (Raw)

66.0 mg5% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 66.0 mg in Broccoli (Raw) (+86.0 mg, +130%).

ZincQuinoa (Cooked) higher

Broccoli (Raw)

0.41 mg4% DV

Quinoa (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 1.1 mg vs 0.41 mg in Broccoli (Raw) (+0.68 mg, +166%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Broccoli (Raw)

0.04 g

Quinoa (Cooked)

0.23 g1% DV

Quinoa (Cooked) provides 0.23 g vs 0.04 g in Broccoli (Raw) (+0.19 g, +490%).

Nutrient

Broccoli (Raw)91 g (1 cup chopped florets (91 g))

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Broccoli (Raw)

31 kcal2% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 31 kcal in Broccoli (Raw) (+191 kcal, +618%).

ProteinQuinoa (Cooked) higher

Broccoli (Raw)

2.6 g5% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 2.6 g in Broccoli (Raw) (+5.6 g, +217%).

CarbohydratesQuinoa (Cooked) higher

Broccoli (Raw)

6.0 g2% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 6.0 g in Broccoli (Raw) (+33.4 g, +552%).

Dietary FiberQuinoa (Cooked) higher

Broccoli (Raw)

2.4 g8% DV

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) provides 5.2 g vs 2.4 g in Broccoli (Raw) (+2.8 g, +119%).

Total FatQuinoa (Cooked) higher

Broccoli (Raw)

0.34 g

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 0.34 g in Broccoli (Raw) (+3.2 g, +955%).

Total SugarsQuinoa (Cooked) higher

Broccoli (Raw)

1.5 g3% DV

Quinoa (Cooked)

1.6 g3% DV

Quinoa (Cooked) provides 1.6 g vs 1.5 g in Broccoli (Raw) (+0.06 g, +4%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

81.2 mg90% DV

Quinoa (Cooked)

0 mg

Broccoli (Raw) has higher vitamin c (81.2 mg vs 0 mg).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

28 µg3% DV

Quinoa (Cooked)

1.9 µg

Broccoli (Raw) provides 28 µg vs 1.9 µg in Quinoa (Cooked) (+26 µg, +1425%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Broccoli (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Broccoli (Raw)

0.71 mg5% DV

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.71 mg in Broccoli (Raw) (+0.46 mg, +64%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

92 µg77% DV

Quinoa (Cooked)

0 µg

Broccoli (Raw) has higher vitamin k (92 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Broccoli (Raw)

57 µg14% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 57 µg in Broccoli (Raw) (+20 µg, +36%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Broccoli (Raw)

0.06 mg5% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.06 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Broccoli (Raw)

0.11 mg8% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.11 mg in Broccoli (Raw) (+0.10 mg, +91%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Broccoli (Raw)

0.58 mg4% DV

Quinoa (Cooked)

0.76 mg5% DV

Quinoa (Cooked) provides 0.76 mg vs 0.58 mg in Broccoli (Raw) (+0.18 mg, +31%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

0.52 mg10% DV

Quinoa (Cooked)

0.42 mg8% DV

Broccoli (Raw) provides 0.52 mg vs 0.42 mg in Quinoa (Cooked) (+0.10 mg, +24%).

Vitamin B6Quinoa (Cooked) higher

Broccoli (Raw)

0.16 mg9% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.16 mg in Broccoli (Raw) (+0.07 mg, +43%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Broccoli (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

30.0 mg1% DV

Quinoa (Cooked)

13.0 mg1% DV

Broccoli (Raw) provides 30.0 mg vs 13.0 mg in Quinoa (Cooked) (+17.1 mg, +132%).

PotassiumQuinoa (Cooked) higher

Broccoli (Raw)

288 mg6% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 288 mg in Broccoli (Raw) (+30.6 mg, +11%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

42.8 mg3% DV

Quinoa (Cooked)

31.5 mg2% DV

Broccoli (Raw) provides 42.8 mg vs 31.5 mg in Quinoa (Cooked) (+11.3 mg, +36%).

IronQuinoa (Cooked) higher

Broccoli (Raw)

0.66 mg4% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.66 mg in Broccoli (Raw) (+2.1 mg, +315%).

MagnesiumQuinoa (Cooked) higher

Broccoli (Raw)

19.1 mg5% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 19.1 mg in Broccoli (Raw) (+99.3 mg, +520%).

PhosphorusQuinoa (Cooked) higher

Broccoli (Raw)

60.1 mg5% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 60.1 mg in Broccoli (Raw) (+221 mg, +368%).

ZincQuinoa (Cooked) higher

Broccoli (Raw)

0.37 mg3% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.37 mg in Broccoli (Raw) (+1.6 mg, +440%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Broccoli (Raw)

0.04 g

Quinoa (Cooked)

0.43 g2% DV

Quinoa (Cooked) provides 0.43 g vs 0.04 g in Broccoli (Raw) (+0.39 g, +1099%).

Nutrient

Broccoli (Raw)Amount per 100 kcal (294 g)

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Broccoli (Raw) and Quinoa (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinBroccoli (Raw) higher

Broccoli (Raw)

8.3 g17% DV

Quinoa (Cooked)

3.7 g7% DV

Broccoli (Raw) provides 8.3 g vs 3.7 g in Quinoa (Cooked) (+4.6 g, +127%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

19.5 g7% DV

Quinoa (Cooked)

17.7 g6% DV

Broccoli (Raw) provides 19.5 g vs 17.7 g in Quinoa (Cooked) (+1.8 g, +10%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

7.6 g27% DV

Quinoa (Cooked)

2.3 g8% DV

Broccoli (Raw) provides 7.6 g vs 2.3 g in Quinoa (Cooked) (+5.3 g, +229%).

Total FatQuinoa (Cooked) higher

Broccoli (Raw)

1.1 g1% DV

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 1.1 g in Broccoli (Raw) (+0.51 g, +46%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

5.0 g10% DV

Quinoa (Cooked)

0.72 g1% DV

Broccoli (Raw) provides 5.0 g vs 0.72 g in Quinoa (Cooked) (+4.3 g, +592%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

262 mg291% DV

Quinoa (Cooked)

0 mg

Broccoli (Raw) has higher vitamin c (262 mg vs 0 mg).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

91 µg10% DV

Quinoa (Cooked)

0.8 µg

Broccoli (Raw) provides 91 µg vs 0.8 µg in Quinoa (Cooked) (+90 µg, +10881%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Broccoli (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

2.3 mg15% DV

Quinoa (Cooked)

0.52 mg3% DV

Broccoli (Raw) provides 2.3 mg vs 0.52 mg in Quinoa (Cooked) (+1.8 mg, +339%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

299 µg249% DV

Quinoa (Cooked)

0 µg

Broccoli (Raw) has higher vitamin k (299 µg vs 0 µg).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

185 µg46% DV

Quinoa (Cooked)

35 µg9% DV

Broccoli (Raw) provides 185 µg vs 35 µg in Quinoa (Cooked) (+150 µg, +431%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Broccoli (Raw)

0.21 mg17% DV

Quinoa (Cooked)

0.09 mg7% DV

Broccoli (Raw) provides 0.21 mg vs 0.09 mg in Quinoa (Cooked) (+0.12 mg, +135%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

0.34 mg26% DV

Quinoa (Cooked)

0.09 mg7% DV

Broccoli (Raw) provides 0.34 mg vs 0.09 mg in Quinoa (Cooked) (+0.25 mg, +277%).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

1.9 mg12% DV

Quinoa (Cooked)

0.34 mg2% DV

Broccoli (Raw) provides 1.9 mg vs 0.34 mg in Quinoa (Cooked) (+1.5 mg, +449%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

1.7 mg34% DV

Quinoa (Cooked)

0.19 mg4% DV

Broccoli (Raw) provides 1.7 mg vs 0.19 mg in Quinoa (Cooked) (+1.5 mg, +790%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

0.51 mg30% DV

Quinoa (Cooked)

0.10 mg6% DV

Broccoli (Raw) provides 0.51 mg vs 0.10 mg in Quinoa (Cooked) (+0.41 mg, +404%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Broccoli (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

97.0 mg4% DV

Quinoa (Cooked)

5.8 mg

Broccoli (Raw) provides 97.0 mg vs 5.8 mg in Quinoa (Cooked) (+91.2 mg, +1570%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

929 mg20% DV

Quinoa (Cooked)

143 mg3% DV

Broccoli (Raw) provides 929 mg vs 143 mg in Quinoa (Cooked) (+786 mg, +551%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

138 mg11% DV

Quinoa (Cooked)

14.1 mg1% DV

Broccoli (Raw) provides 138 mg vs 14.1 mg in Quinoa (Cooked) (+124 mg, +879%).

IronBroccoli (Raw) higher

Broccoli (Raw)

2.1 mg12% DV

Quinoa (Cooked)

1.2 mg7% DV

Broccoli (Raw) provides 2.1 mg vs 1.2 mg in Quinoa (Cooked) (+0.91 mg, +74%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

61.7 mg15% DV

Quinoa (Cooked)

53.1 mg13% DV

Broccoli (Raw) provides 61.7 mg vs 53.1 mg in Quinoa (Cooked) (+8.6 mg, +16%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

194 mg16% DV

Quinoa (Cooked)

126 mg10% DV

Broccoli (Raw) provides 194 mg vs 126 mg in Quinoa (Cooked) (+67.9 mg, +54%).

ZincBroccoli (Raw) higher

Broccoli (Raw)

1.2 mg11% DV

Quinoa (Cooked)

0.90 mg8% DV

Broccoli (Raw) provides 1.2 mg vs 0.90 mg in Quinoa (Cooked) (+0.30 mg, +33%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Broccoli (Raw)

0.11 g1% DV

Quinoa (Cooked)

0.19 g1% DV

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.11 g).

Nutrient

Broccoli (Raw)Normalized to 300 kcal (882 g)

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Broccoli (Raw)

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Broccoli (Raw) and Quinoa (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinBroccoli (Raw) higher

Broccoli (Raw)

24.9 g50% DV

Quinoa (Cooked)

11.0 g22% DV

Broccoli (Raw) provides 24.9 g vs 11.0 g in Quinoa (Cooked) (+13.9 g, +126%).

CarbohydratesBroccoli (Raw) higher

Broccoli (Raw)

58.6 g21% DV

Quinoa (Cooked)

53.3 g19% DV

Broccoli (Raw) provides 58.6 g vs 53.3 g in Quinoa (Cooked) (+5.3 g, +10%).

Dietary FiberBroccoli (Raw) higher

Broccoli (Raw)

22.9 g82% DV

Quinoa (Cooked)

7.0 g25% DV

Broccoli (Raw) provides 22.9 g vs 7.0 g in Quinoa (Cooked) (+15.9 g, +228%).

Total FatQuinoa (Cooked) higher

Broccoli (Raw)

3.3 g4% DV

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 3.3 g in Broccoli (Raw) (+1.5 g, +47%).

Total SugarsBroccoli (Raw) higher

Broccoli (Raw)

15.0 g30% DV

Quinoa (Cooked)

2.2 g4% DV

Broccoli (Raw) provides 15.0 g vs 2.2 g in Quinoa (Cooked) (+12.8 g, +589%).

Vitamins12 nutrients

Vitamin CBroccoli (Raw) higher

Broccoli (Raw)

787 mg874% DV

Quinoa (Cooked)

0 mg

Broccoli (Raw) has higher vitamin c (787 mg vs 0 mg).

Vitamin A (RAE)Broccoli (Raw) higher

Broccoli (Raw)

273 µg30% DV

Quinoa (Cooked)

2.5 µg

Broccoli (Raw) provides 273 µg vs 2.5 µg in Quinoa (Cooked) (+271 µg, +10837%).

Vitamin DSimilar

Broccoli (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Broccoli (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EBroccoli (Raw) higher

Broccoli (Raw)

6.9 mg46% DV

Quinoa (Cooked)

1.6 mg11% DV

Broccoli (Raw) provides 6.9 mg vs 1.6 mg in Quinoa (Cooked) (+5.3 mg, +337%).

Vitamin KBroccoli (Raw) higher

Broccoli (Raw)

896 µg747% DV

Quinoa (Cooked)

0 µg

Broccoli (Raw) has higher vitamin k (896 µg vs 0 µg).

Folate (DFE)Broccoli (Raw) higher

Broccoli (Raw)

556 µg139% DV

Quinoa (Cooked)

105 µg26% DV

Broccoli (Raw) provides 556 µg vs 105 µg in Quinoa (Cooked) (+451 µg, +429%).

Thiamin (Vitamin B1)Broccoli (Raw) higher

Broccoli (Raw)

0.63 mg52% DV

Quinoa (Cooked)

0.27 mg22% DV

Broccoli (Raw) provides 0.63 mg vs 0.27 mg in Quinoa (Cooked) (+0.36 mg, +134%).

Riboflavin (Vitamin B2)Broccoli (Raw) higher

Broccoli (Raw)

1.0 mg79% DV

Quinoa (Cooked)

0.28 mg21% DV

Broccoli (Raw) provides 1.0 mg vs 0.28 mg in Quinoa (Cooked) (+0.76 mg, +275%).

Niacin (Vitamin B3)Broccoli (Raw) higher

Broccoli (Raw)

5.6 mg35% DV

Quinoa (Cooked)

1.0 mg6% DV

Broccoli (Raw) provides 5.6 mg vs 1.0 mg in Quinoa (Cooked) (+4.6 mg, +447%).

Pantothenic Acid (B5)Broccoli (Raw) higher

Broccoli (Raw)

5.1 mg101% DV

Quinoa (Cooked)

0.57 mg11% DV

Broccoli (Raw) provides 5.1 mg vs 0.57 mg in Quinoa (Cooked) (+4.5 mg, +787%).

Vitamin B6Broccoli (Raw) higher

Broccoli (Raw)

1.5 mg91% DV

Quinoa (Cooked)

0.31 mg18% DV

Broccoli (Raw) provides 1.5 mg vs 0.31 mg in Quinoa (Cooked) (+1.2 mg, +402%).

Vitamin B12Similar

Broccoli (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Broccoli (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumBroccoli (Raw) higher

Broccoli (Raw)

291 mg13% DV

Quinoa (Cooked)

17.5 mg1% DV

Broccoli (Raw) provides 291 mg vs 17.5 mg in Quinoa (Cooked) (+274 mg, +1563%).

PotassiumBroccoli (Raw) higher

Broccoli (Raw)

2,787 mg59% DV

Quinoa (Cooked)

430 mg9% DV

Broccoli (Raw) provides 2,787 mg vs 430 mg in Quinoa (Cooked) (+2,357 mg, +548%).

CalciumBroccoli (Raw) higher

Broccoli (Raw)

415 mg32% DV

Quinoa (Cooked)

42.5 mg3% DV

Broccoli (Raw) provides 415 mg vs 42.5 mg in Quinoa (Cooked) (+372 mg, +875%).

IronBroccoli (Raw) higher

Broccoli (Raw)

6.4 mg36% DV

Quinoa (Cooked)

3.7 mg21% DV

Broccoli (Raw) provides 6.4 mg vs 3.7 mg in Quinoa (Cooked) (+2.7 mg, +73%).

MagnesiumBroccoli (Raw) higher

Broccoli (Raw)

185 mg44% DV

Quinoa (Cooked)

160 mg38% DV

Broccoli (Raw) provides 185 mg vs 160 mg in Quinoa (Cooked) (+25.2 mg, +16%).

PhosphorusBroccoli (Raw) higher

Broccoli (Raw)

582 mg47% DV

Quinoa (Cooked)

380 mg30% DV

Broccoli (Raw) provides 582 mg vs 380 mg in Quinoa (Cooked) (+202 mg, +53%).

ZincBroccoli (Raw) higher

Broccoli (Raw)

3.6 mg33% DV

Quinoa (Cooked)

2.7 mg25% DV

Broccoli (Raw) provides 3.6 mg vs 2.7 mg in Quinoa (Cooked) (+0.89 mg, +33%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Broccoli (Raw)

0.34 g2% DV

Quinoa (Cooked)

0.58 g3% DV

Quinoa (Cooked) provides 0.58 g vs 0.34 g in Broccoli (Raw) (+0.23 g, +67%).

Broccoli (Raw) vs Quinoa (Cooked)

Broccoli (Raw)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary