Broccoli, cooked vs Broccoli, raw

Broccoli, cooked3

Leader

Broccoli, raw6

Broccoli, raw leads 6–3 · 9 categories decided · 1 tie

Each value is per 100 g edible portion.

The verdict

Broccoli, raw comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Broccoli, cooked for more fiber, less sugar and less saturated fat.

Pick Broccoli, raw for more protein, less sodium, more potassium, more calcium, more iron and more vitamin C.

Evenly matched on magnesium.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
35 kcal
34 kcal
Proteinmore is better
2.38 g
2.82 gWIN
Carbohydrate
7.18 g
6.64 g
Fibermore is better
WIN3.3 g
2.6 g
Total sugarsless is better
WIN1.39 g
1.7 g
Total fat
0.41 g
0.37 g
Saturated fatless is better
WIN0.08 g
0.11 g
Sodiumless is better
41 mg
33 mgWIN
Potassiummore is better
293 mg
316 mgWIN
Calciummore is better
40 mg
47 mgWIN
Ironmore is better
0.67 mg
0.73 mgWIN
Magnesiummore is better
21 mg
21 mg
Vitamin Cmore is better
64.9 mg
89.2 mgWIN
Vitamin Dmore is better
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Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.