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Broccoli, cooked, boiled, drained, without salt vs Broccoli, raw

Nutrition comparison per 100 g.

Broccoli, cooked, boiled, drained, without salt 35 kcal Broccoli, raw 32 kcal
Calories
35 kcal 32 kcal
Protein
2.4 g 2.6 g
Carbs
7.2 g 6.3 g
Fiber
3.3 g 2.4 g
Sugars
1.4 g 1.7 g
Fat
0.4 g 0.3 g
Sodium
41 mg 36 mg

Key takeaways

  • Broccoli, raw has 10% fewer calories (32 kcal vs 35 kcal).
  • Broccoli, raw has more protein (2.6 g vs 2.4 g).
  • Broccoli, raw has more carbs (6.3 g vs 7.2 g).
  • Broccoli, cooked, boiled, drained, without salt has more fiber (3.3 g vs 2.4 g).
  • Broccoli, cooked, boiled, drained, without salt has more sugars (1.4 g vs 1.7 g).
MacronutrientsBroccoli, cooked, boiled, drained, without saltBroccoli, raw
Calories 35 kcal 32 kcal
Protein 2.4 g 2.6 g
Total Fat 0.4 g 0.3 g
Total Carbohydrate 7.2 g 6.3 g
Dietary Fiber 3.3 g 2.4 g
Total Sugars 1.4 g 1.7 g
Water 89.3 g 90.0 g
CarbohydratesBroccoli, cooked, boiled, drained, without saltBroccoli, raw
Total Carbohydrate 7.2 g 6.3 g
Dietary Fiber 3.3 g 2.4 g
Starch 0.0 g 0.0 g
Total Sugars 1.4 g 1.7 g
Fats & Fatty AcidsBroccoli, cooked, boiled, drained, without saltBroccoli, raw
Total Fat 0.4 g 0.3 g
Saturated Fat 0.1 g 0.0 g
Monounsaturated Fat 0.0 g 0.0 g
Polyunsaturated Fat 0.2 g 0.0 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 119.0 mg 21.0 mg
Omega-6 Fatty Acids 51.0 mg 17.0 mg
Protein & Amino AcidsBroccoli, cooked, boiled, drained, without saltBroccoli, raw
Protein 2.4 g 2.6 g
Histidine 63.0 mg 59.0 mg
Isoleucine 92.0 mg 79.0 mg
Leucine 147.0 mg 129.0 mg
Lysine 155.0 mg 135.0 mg
Methionine 43.0 mg 38.0 mg
Phenylalanine 116.0 mg 117.0 mg
Threonine 96.0 mg 88.0 mg
Tryptophan 34.0 mg 33.0 mg
Valine 138.0 mg 125.0 mg
Alanine 114.0 mg 104.0 mg
Arginine 200.0 mg 191.0 mg
Aspartic Acid 329.0 mg 325.0 mg
Cystine 31.0 mg 28.0 mg
Glutamic Acid 549.0 mg 542.0 mg
Glycine 101.0 mg 89.0 mg
Proline 111.0 mg 110.0 mg
Serine 129.0 mg 121.0 mg
Tyrosine 60.0 mg 50.0 mg
VitaminsBroccoli, cooked, boiled, drained, without saltBroccoli, raw
Vitamin A (RAE) 77.0 mcg 31.0 mcg
Vitamin C 64.9 mg 91.3 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 1.5 mg 0.8 mg
Vitamin K 141.1 mcg 102.0 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.1 mg 0.1 mg
Niacin (B3) 0.6 mg 0.6 mg
Vitamin B6 0.2 mg 0.2 mg
Folate (B9) 108.0 mcg 65.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.6 mg 0.6 mg
Choline 40.1 mg 18.7 mg
Betaine 0.1 mg 0.1 mg
MineralsBroccoli, cooked, boiled, drained, without saltBroccoli, raw
Calcium 40.0 mg 47.0 mg
Iron 0.7 mg 0.7 mg
Magnesium 21.0 mg 21.0 mg
Phosphorus 67.0 mg 67.0 mg
Potassium 293.0 mg 316.0 mg
Sodium 41.0 mg 36.0 mg
Zinc 0.5 mg 0.4 mg
Copper 0.1 mg 0.1 mg
Manganese 0.2 mg 0.2 mg
Selenium 1.6 mcg 2.5 mcg
Fluoride 4.0 mcg ~
SterolsBroccoli, cooked, boiled, drained, without saltBroccoli, raw
Cholesterol 0.0 mg 0.0 mg
OtherBroccoli, cooked, boiled, drained, without saltBroccoli, 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, cooked, boiled, drained, without salt or Broccoli, raw?

Broccoli, raw has fewer calories: 35 kcal for Broccoli, cooked, boiled, drained, without salt vs 32 kcal for Broccoli, raw per 100 g.

Which has more protein, Broccoli, cooked, boiled, drained, without salt or Broccoli, raw?

Broccoli, raw has more protein: 2.4 g for Broccoli, cooked, boiled, drained, without salt vs 2.6 g for Broccoli, raw per 100 g.

Which has more fiber, Broccoli, cooked, boiled, drained, without salt or Broccoli, raw?

Broccoli, cooked, boiled, drained, without salt has more fiber: 3.3 g for Broccoli, cooked, boiled, drained, without salt vs 2.4 g for Broccoli, raw per 100 g.

Is Broccoli, cooked, boiled, drained, without salt or Broccoli, raw healthier?

Broccoli, raw 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.

More Broccoli, cooked, boiled, drained, without salt comparisons