Beets (Raw)vsBroccoli (Raw)
Beets (Raw) has 43 calories and 1.6g protein per 100g. Broccoli (Raw) has 31 calories and 2.6g protein per 100g Broccoli (Raw) has more protein, Broccoli (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Beets (Raw) vs Broccoli (Raw)
Go with Broccoli (Raw) at just 31 kcal per 100g — 28% fewer calories.
Broccoli (Raw) delivers 91.3mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beets | Broccoli | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 31kcal2% | +12kcal |
| Protein | 1.6g3% | 2.6g5% | <0.1g |
| Total Fat | 0.17g0% | 0.34g0% | <0.1g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 9.6g3% | 6.3g2% | +3.3g |
| Dietary Fiber | 2.8g10% | 2.4g9% | +0.40g |
| Sugars | 6.8g | — | — |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 8.0mcg1% | <0.1mcg |
| Vitamin C | 4.9mg5% | 91mg101% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | <0.1mg0% | 0.15mg1% | <0.1mg |
| Vitamin K | 0.20mcg0% | 102mcg85% | <0.1mcg |
| Vitamin B6 | <0.1mg4% | 0.19mg11% | <0.1mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 109mcg27% | 65mcg16% | +44mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg6% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | 0.11mg9% | <0.1mg |
| Niacin (B3) | 0.33mg2% | 0.64mg4% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 78mg3% | 36mg2% | +42mg |
| Calcium | 16mg1% | 46mg4% | <0.1mg |
| Iron | 0.80mg4% | 0.69mg4% | +0.11mg |
| Potassium | 325mg7% | 303mg6% | +22mg |
| Phosphorus | 40mg3% | 67mg5% | <0.1mg |
| Magnesium | 23mg5% | 21mg5% | +2.0mg |
| Zinc | 0.35mg3% | 0.42mg4% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg7% | +<0.1mg |
| Manganese | 0.33mg14% | 0.20mg9% | +0.13mg |
| Selenium | 0.70mcg1% | 1.6mcg3% | <0.1mcg |
🔬Nutritional Analysis
Calories: Broccoli (Raw) is significantly lower in calories at just 31 kcal per 100g compared to 43 kcal for Beets (Raw) — that's 39% fewer calories, making Broccoli (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Beets (Raw) providing 1.61g and Broccoli (Raw) providing 2.57g per 100g.
Fat: Beets (Raw) is the leaner option with 0.17g of total fat per 100g compared to 0.34g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Broccoli (Raw): 102mcg vs 0.2mcg), Vitamin C (Broccoli (Raw): 91.3mg vs 4.9mg), Vitamin A (Broccoli (Raw): 8mcg vs 2mcg).
Key Minerals: Notable mineral differences include Calcium (Broccoli (Raw): 46mg vs 16mg), Selenium (Broccoli (Raw): 1.6mcg vs 0.7mcg), Sodium (Beets (Raw): 78mg vs 36mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Beets (Raw) or Broccoli (Raw)?
- Broccoli (Raw) has more protein with 2.57g per 100g compared to 1.61g for Beets (Raw).
- Which is lower in calories, Beets (Raw) or Broccoli (Raw)?
- Broccoli (Raw) is lower in calories with 31 kcal per 100g versus 43 kcal.
- Is Beets (Raw) or Broccoli (Raw) healthier?
- It depends on your goals. Beets (Raw) has 43 calories and 1.61g protein per 100g, while Broccoli (Raw) has 31 calories and 2.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Beets (Raw) or Broccoli (Raw)?
- Beets (Raw) is leaner with 0.17g of fat per 100g compared to 0.34g.
- Which has more fiber, Beets (Raw) or Broccoli (Raw)?
- Beets (Raw) has more fiber with 2.8g per 100g compared to 2.4g.