Broccoli, chinese, cooked vs Broccoli, raw
Nutrition comparison per 100 g.
Broccoli, chinese, cooked
22 kcal
Broccoli, raw
32 kcal
Calories
22 kcal
32 kcal
Protein
1.1 g
2.6 g
Carbs
3.8 g
6.3 g
Fiber
2.5 g
2.4 g
Sugars
0.8 g
1.7 g
Fat
0.7 g
0.3 g
Sodium
7 mg
36 mg
Key takeaways
- Broccoli, chinese, cooked has 29% fewer calories (22 kcal vs 32 kcal).
- Broccoli, raw has more protein (2.6 g vs 1.1 g).
- Broccoli, chinese, cooked has more carbs (3.8 g vs 6.3 g).
- Broccoli, chinese, cooked has more fiber (2.5 g vs 2.4 g).
- Broccoli, chinese, cooked has more sugars (0.8 g vs 1.7 g).
| Macronutrients | Broccoli, chinese, cooked | Broccoli, raw |
|---|---|---|
| Calories | 22 kcal | 32 kcal |
| Protein | 1.1 g | 2.6 g |
| Total Fat | 0.7 g | 0.3 g |
| Total Carbohydrate | 3.8 g | 6.3 g |
| Dietary Fiber | 2.5 g | 2.4 g |
| Total Sugars | 0.8 g | 1.7 g |
| Water | 93.5 g | 90.0 g |
| Carbohydrates | Broccoli, chinese, cooked | Broccoli, raw |
|---|---|---|
| Total Carbohydrate | 3.8 g | 6.3 g |
| Dietary Fiber | 2.5 g | 2.4 g |
| Starch | ~ | 0.0 g |
| Total Sugars | 0.8 g | 1.7 g |
| Fats & Fatty Acids | Broccoli, chinese, cooked | Broccoli, raw |
|---|---|---|
| Total Fat | 0.7 g | 0.3 g |
| Saturated Fat | 0.1 g | 0.0 g |
| Monounsaturated Fat | 0.1 g | 0.0 g |
| Polyunsaturated Fat | 0.3 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 258.0 mg | 21.0 mg |
| Omega-6 Fatty Acids | 76.0 mg | 17.0 mg |
| Protein & Amino Acids | Broccoli, chinese, cooked | Broccoli, raw |
|---|---|---|
| Protein | 1.1 g | 2.6 g |
| Histidine | ~ | 59.0 mg |
| Isoleucine | ~ | 79.0 mg |
| Leucine | ~ | 129.0 mg |
| Lysine | ~ | 135.0 mg |
| Methionine | ~ | 38.0 mg |
| Phenylalanine | ~ | 117.0 mg |
| Threonine | ~ | 88.0 mg |
| Tryptophan | ~ | 33.0 mg |
| Valine | ~ | 125.0 mg |
| Alanine | ~ | 104.0 mg |
| Arginine | ~ | 191.0 mg |
| Aspartic Acid | ~ | 325.0 mg |
| Cystine | ~ | 28.0 mg |
| Glutamic Acid | ~ | 542.0 mg |
| Glycine | ~ | 89.0 mg |
| Proline | ~ | 110.0 mg |
| Serine | ~ | 121.0 mg |
| Tyrosine | ~ | 50.0 mg |
| Vitamins | Broccoli, chinese, cooked | Broccoli, raw |
|---|---|---|
| Vitamin A (RAE) | 82.0 mcg | 31.0 mcg |
| Vitamin C | 28.2 mg | 91.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.5 mg | 0.8 mg |
| Vitamin K | 84.8 mcg | 102.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 0.6 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 99.0 mcg | 65.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.6 mg |
| Choline | 25.3 mg | 18.7 mg |
| Betaine | 0.1 mg | 0.1 mg |
| Minerals | Broccoli, chinese, cooked | Broccoli, raw |
|---|---|---|
| Calcium | 100.0 mg | 47.0 mg |
| Iron | 0.6 mg | 0.7 mg |
| Magnesium | 18.0 mg | 21.0 mg |
| Phosphorus | 41.0 mg | 67.0 mg |
| Potassium | 261.0 mg | 316.0 mg |
| Sodium | 7.0 mg | 36.0 mg |
| Zinc | 0.4 mg | 0.4 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.3 mg | 0.2 mg |
| Selenium | 1.3 mcg | 2.5 mcg |
| Sterols | Broccoli, chinese, cooked | Broccoli, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Broccoli, chinese, cooked | Broccoli, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 0.8 g | 0.9 g |
Frequently asked questions
Which has fewer calories, Broccoli, chinese, cooked or Broccoli, raw?
Broccoli, chinese, cooked has fewer calories: 22 kcal for Broccoli, chinese, cooked vs 32 kcal for Broccoli, raw per 100 g.
Which has more protein, Broccoli, chinese, cooked or Broccoli, raw?
Broccoli, raw has more protein: 1.1 g for Broccoli, chinese, cooked vs 2.6 g for Broccoli, raw per 100 g.
Which has more fiber, Broccoli, chinese, cooked or Broccoli, raw?
Broccoli, chinese, cooked has more fiber: 2.5 g for Broccoli, chinese, cooked vs 2.4 g for Broccoli, raw per 100 g.
Is Broccoli, chinese, cooked or Broccoli, raw healthier?
Broccoli, chinese, cooked is lower in calories, and Broccoli, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.