Vegetable Oil vs. Broccoli
Nutrition comparison of Vegetable Oil and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vegetable oil
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vegetable oil and broccoli:
- Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Vegetable Oil (Vegetable oil, palm kernel) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Vegetable oil is high in calories and broccoli has 96% less calories than vegetable oil - broccoli has 34 calories per 100 grams and vegetable oil has 862 calories.
For macronutrient ratios, vegetable oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Vegetable oil has a macronutrient ratio of 0:0:100 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vegetable Oil | Broccoli | |
|---|---|---|
| Protein | ~ | 28% |
| Carbohydrates | ~ | 65% |
| Fat | 100% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Vegetable oil has less carbohydrates than broccoli - broccoli has 6.6g of total carbs per 100 grams and vegetable oil does not contain significant amounts.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than vegetable oil - broccoli has 2.6g of dietary fiber per 100 grams and vegetable oil does not contain significant amounts.
sugar
Vegetable oil has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and vegetable oil does not contain significant amounts.
Protein
protein
Broccoli has more protein than vegetable oil - broccoli has 2.8g of protein per 100 grams and vegetable oil does not contain significant amounts.
Fat
saturated fat
Vegetable oil is high in saturated fat and broccoli has 99% less saturated fat than vegetable oil - broccoli has 0.11g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than vegetable oil - broccoli has 89.2mg of Vitamin C per 100 grams and vegetable oil does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than vegetable oil - broccoli has 31ug of Vitamin A per 100 grams and vegetable oil does not contain significant amounts.
Vitamin E
Vegetable oil has 388% more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and vegetable oil has 3.8mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 311% more Vitamin K than vegetable oil - broccoli has 101.6ug of Vitamin K per 100 grams and vegetable oil has 24.7ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Vegetable Oil | Broccoli | |
|---|---|---|
| Thiamin | ~ | 0.071 MG |
| Riboflavin | ~ | 0.117 MG |
| Niacin | ~ | 0.639 MG |
| Pantothenic acid | ~ | 0.573 MG |
| Vitamin B6 | ~ | 0.175 MG |
| Folate | ~ | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has more calcium than vegetable oil - broccoli has 47mg of calcium per 100 grams and vegetable oil does not contain significant amounts.
iron
Broccoli has more iron than vegetable oil - broccoli has 0.73mg of iron per 100 grams and vegetable oil does not contain significant amounts.
potassium
Broccoli is an excellent source of potassium and it has more potassium than vegetable oil - broccoli has 316mg of potassium per 100 grams and vegetable oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, vegetable oil has more linoleic acid than broccoli per 100 grams.
| Vegetable Oil | Broccoli | |
|---|---|---|
| linoleic acid | 1.6 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 1.6 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: Vegetable Oil (Vegetable oil, palm kernel) and Broccoli (Broccoli, raw) .
Vegetable Oil 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 vegetable oil contain more calories in 100 grams?Vegetable oil is high in calories and broccoli has 100% less calories than vegetable oil - broccoli has 34 calories in 100g and vegetable oil has 862 calories.
Does broccoli or vegetable oil have more carbohydrates?
By weight, vegetable oil has fewer carbohydrates than broccoli - broccoli has 6.6g of carbs for 100g and vegetable oil has no carbs..
Does broccoli or vegetable oil contain more potassium?
Broccoli is a rich source of potassium and it has more potassium than vegetable oil - broccoli has 316mg of potassium in 100 grams and vegetable oil does not contain significant amounts.