BroccolivsHam Minced
🎯When to Eat What
Goal-based picks for Broccoli vs Ham Minced
Go with Broccoli at just 31 kcal per 100g — 88% fewer calories.
Ham Minced will keep you satisfied longer with 16.3g protein, 20.7g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Ham Minced packs 16.3g of protein per 100g (25% of calories from protein) — the better pick for muscle growth and recovery.
Broccoli is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Broccoli delivers 91mg of vitamin C per 100g — great for immune function and skin health.
Broccoli edges ahead overall with more fiber, less saturated fat, more vitamin C — making it the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Broccoli | Ham Minced | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 263kcal13% | <0.1kcal |
| Protein | 2.6g5% | 16g33% | <0.1g |
| Total Fat | 0.34g0% | 21g27% | <0.1g |
| Saturated Fat | <0.1g0% | 7.2g36% | <0.1g |
| Cholesterol | — | 70mg23% | — |
| Carbohydrates | 6.3g2% | 1.8g1% | +4.4g |
| Dietary Fiber | 2.4g9% | 0g0% | +2.4g |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 0mcg0% | +8.0mcg |
| Vitamin C | 91mg101% | 0mg0% | +91mg |
| Vitamin D | — | 0.70mcg3% | — |
| Vitamin E | 0.15mg1% | 0.27mg2% | <0.1mg |
| Vitamin K | 102mcg85% | 0mcg0% | +102mcg |
| Vitamin B6 | 0.19mg11% | 0.26mg15% | <0.1mg |
| Vitamin B12 | — | 0.95mcg40% | — |
| Folate | 65mcg16% | 1.0mcg0% | +64mcg |
| Thiamin (B1) | <0.1mg6% | 0.71mg59% | <0.1mg |
| Riboflavin (B2) | 0.11mg9% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 0.64mg4% | 4.2mg26% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 1240mg54% | <0.1mg |
| Calcium | 46mg4% | 10mg1% | +36mg |
| Iron | 0.69mg4% | 0.79mg4% | <0.1mg |
| Potassium | 303mg6% | 311mg7% | <0.1mg |
| Phosphorus | 67mg5% | 157mg13% | <0.1mg |
| Magnesium | 21mg5% | 16mg4% | +5.0mg |
| Zinc | 0.42mg4% | 1.9mg17% | <0.1mg |
| Copper | <0.1mg7% | <0.1mg9% | <0.1mg |
| Manganese | 0.20mg9% | <0.1mg1% | +0.17mg |
| Selenium | 1.6mcg3% | 20mcg36% | <0.1mcg |
🔬Nutritional Analysis
Calories: Broccoli is significantly lower in calories at just 31 kcal per 100g compared to 263 kcal for Ham Minced — that's 748% fewer calories, making Broccoli the better choice for calorie-conscious diets.
Protein: Ham Minced provides more protein with 16.3g versus 2.57g per 100g. In terms of protein-to-calorie efficiency, Broccoli offers better value for building and maintaining muscle.
Fat: Broccoli is the leaner option with 0.34g of total fat per 100g compared to 20.7g. Broccoli has less saturated fat (0.039g vs 7.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Broccoli: 8mcg vs 0mcg), Vitamin C (Broccoli: 91.3mg vs 0mg), Vitamin K (Broccoli: 102mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Ham Minced: 1240mg vs 36mg), Selenium (Ham Minced: 20mcg vs 1.6mcg), Manganese (Broccoli: 0.197mg vs 0.031mg).
Diet Suitability: Ham Minced fits a low-carb or keto diet. Broccoli fits a low-fat diet. Broccoli fits a low-sodium diet.