Broccoli (Raw)vsOnions (Raw)
Broccoli (Raw) has 31 calories and 2.6g protein per 100g. Onions (Raw) has 40 calories and 1.1g protein per 100g Broccoli (Raw) has more protein, Broccoli (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Broccoli (Raw) vs Onions (Raw)
Go with Broccoli (Raw) at just 31 kcal per 100g — 23% fewer calories.
Broccoli (Raw) will keep you satisfied longer with 2.4g fiber — fat and protein slow digestion while fiber adds bulk.
Broccoli (Raw) provides 303mg of potassium per 100g — important for muscle function and hydration.
Broccoli (Raw) delivers 91.3mg of vitamin C per 100g — great for immune function and skin health.
Broccoli (Raw) edges ahead overall with more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Broccoli | Onions | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 40kcal2% | <0.1kcal |
| Protein | 2.6g5% | 1.1g2% | +1.5g |
| Total Fat | 0.34g0% | 0.10g0% | +0.24g |
| Saturated Fat | <0.1g0% | <0.1g0% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 6.3g2% | 9.3g3% | <0.1g |
| Dietary Fiber | 2.4g9% | 1.7g6% | +0.70g |
| Sugars | — | 4.2g | — |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 0mcg0% | +8.0mcg |
| Vitamin C | 91mg101% | 7.4mg8% | +84mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.15mg1% | <0.1mg0% | +0.13mg |
| Vitamin K | 102mcg85% | 0.40mcg0% | +102mcg |
| Vitamin B6 | 0.19mg11% | 0.12mg7% | +<0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 65mcg16% | 19mcg5% | +46mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.11mg9% | <0.1mg2% | +<0.1mg |
| Niacin (B3) | 0.64mg4% | 0.12mg1% | +0.52mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 4.0mg0% | +32mg |
| Calcium | 46mg4% | 23mg2% | +23mg |
| Iron | 0.69mg4% | 0.21mg1% | +0.48mg |
| Potassium | 303mg6% | 146mg3% | +157mg |
| Phosphorus | 67mg5% | 29mg2% | +38mg |
| Magnesium | 21mg5% | 10mg2% | +11mg |
| Zinc | 0.42mg4% | 0.17mg2% | +0.25mg |
| Copper | <0.1mg7% | <0.1mg4% | +<0.1mg |
| Manganese | 0.20mg9% | 0.13mg6% | +<0.1mg |
| Selenium | 1.6mcg3% | 0.50mcg1% | +1.1mcg |
🔬Nutritional Analysis
Calories: Broccoli (Raw) is moderately lower in calories than Onions (Raw), containing 31 kcal compared to 40 kcal per 100g (29% fewer calories).
Protein: Broccoli (Raw) provides more protein with 2.57g versus 1.1g per 100g. In terms of protein-to-calorie efficiency, Broccoli (Raw) offers better value for building and maintaining muscle.
Fat: Onions (Raw) is the leaner option with 0.1g of total fat per 100g compared to 0.34g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Broccoli (Raw): 8mcg vs 0mcg), Vitamin K (Broccoli (Raw): 102mcg vs 0.4mcg), Vitamin C (Broccoli (Raw): 91.3mg vs 7.4mg).
Key Minerals: Notable mineral differences include Sodium (Broccoli (Raw): 36mg vs 4mg), Iron (Broccoli (Raw): 0.69mg vs 0.21mg), Selenium (Broccoli (Raw): 1.6mcg vs 0.5mcg).
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, Broccoli (Raw) or Onions (Raw)?
- Broccoli (Raw) has more protein with 2.57g per 100g compared to 1.1g for Onions (Raw).
- Which is lower in calories, Broccoli (Raw) or Onions (Raw)?
- Broccoli (Raw) is lower in calories with 31 kcal per 100g versus 40 kcal.
- Is Broccoli (Raw) or Onions (Raw) healthier?
- It depends on your goals. Broccoli (Raw) has 31 calories and 2.57g protein per 100g, while Onions (Raw) has 40 calories and 1.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Broccoli (Raw) or Onions (Raw)?
- Onions (Raw) is leaner with 0.1g of fat per 100g compared to 0.34g.
- Which has more fiber, Broccoli (Raw) or Onions (Raw)?
- Broccoli (Raw) has more fiber with 2.4g per 100g compared to 1.7g.