Calcium Milk Vs Broccoli

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In this article, you will find the real truth about calcium milk vs broccoli. It’s always important to know the facts before taking a major decision

Calcium is an important mineral for maintaining healthy teeth and bones. You might have thought that all the calcium you need can be obtained through food you regularly consume. However, it’s possible that you are still lacking calcium. So let’s compare calcium milk and broccoli.

Calcium Milk Vs Broccoli

broccoli

Broccoli – Breakdown Of Calcium In This Nutritious Vegetable

“I do not like broccoli. And I haven’t liked it since I was a little kid, and my mother made me eat it. And I’m President of the United States, and I’m not going to eat any more broccoli.”

George H.W. Bush, former president of the United States, famously made his feelings known about broccoli in 1990. Reports suggest Mr. Bush even banned broccoli from Air Force One, the presidential airplane!

But maybe Mr. Bush– and millions of children around the world– should give broccoli another chance…

After all, broccoli is the “Crown Jewel of Nutrition!” (There’s an especially generous helping of calcium in broccoli. That’s why broccoli features on our list of “The Top Plant-Based Sources of Calcium.”)

Now, broccoli is a cruciferous vegetable, in the genus Brassica of the Brassicaceae family of flowering plants. Broccoli is a close relative of other green vegetables like kale, bok choy, Brussels sprouts and cabbage. In fact, the name broccoli is derived from the Italian word “broccolo” which loosely translates to “the flowering top of a cabbage.”

Keep reading to discover how much calcium broccoli provides (as well as other nutrients), the amazing health benefits of broccoli and some recipe ideas that might even change Mr. Bush’s opinion of broccoli!

How Much Calcium Is In Broccoli?

We mentioned earlier that broccoli provides a generous amount of calcium. So you may be wondering;

“How much calcium is in broccoli exactly?”

Well, 100 g of broccoli (that’s roughly three large heads) provides 47 mg of calcium. But broccoli offers much more than calcium. If you remember, we also mentioned that broccoli is known as the “Crown Jewel of Nutrition.”

Broccoli earned this nickname because it contains high levels of vitamins, a healthy amount of fiber, and is low in calories.

As far as vitamins are concerned, broccoli contains particularly high levels of beta-carotene (the precursor to vitamin A) and vitamins C, and K1. Beta-carotene and vitamin C are both powerful antioxidants, while vitamin K is vital for clotting your blood should you cut yourself.

Nutritional Information For Broccoli

Nutrients in Brocoli Amount per 100 g
Energy 34 kcal
Total Carbohydrate 6.64 g
Dietary Fiber 2.6 g
Sugars 1.70 g
Total Fat 0.37 g
Calcium 47 mg
Potassium 316 mg
Vitamin A (beta-carotene) 623 IU
Vitamin C 89.2 mg
Vitamin K 101.6 µg

5 Health Benefits of Broccoli

All those nutrients in broccoli provide you with some pretty amazing health benefits. Just try to remember these when you’re turning your nose up at a fork full of broccoli!

heart

Improves Heart Health

As you saw earlier, broccoli belongs to the cruciferous family of vegetables. Research has shown these vegetables are particularly beneficial for your heart.

Two population-based studies carried out in Shanghai, China looked at the relationship between cruciferous vegetable consumption and cardiovascular disease mortality. (Cardiovascular disease is the broad term for diseases of the blood vessels and heart.)

One study focused on women aged 40 to 70, and the other on men aged 40 to 74. In total, there were 134,796 participants. Each participant recorded their intake of cruciferous vegetables (among all fruits and vegetables) via a dietary assessment interview and questionnaire and was placed in one of five categories based upon their daily consumption.

The women were followed up on for an average of 10.2 years, and the men for 4.6 years. There were 255 deaths by cardiovascular disease in the group of women who consumed a median of 28 grams of cruciferous vegetables a day. The number of deaths grew smaller for every category, with only 180 deaths in the group who consumed a median of 166 grams of cruciferous vegetables a day.

These results were mirrored in the male study. There were 196 deaths by cardiovascular disease in the group of men who consumed a median of 34 grams of cruciferous vegetables a day. Again, the number of deaths grew smaller for every category, with only 97 deaths in the group who consumed a median of 208 grams of cruciferous vegetables a day.

Helps Prevent Cancer

Broccoli is an anticarcinogen? That’s what the research suggests!

Both the vitamin C and beta-carotene in broccoli are antioxidants. And antioxidants can reduce and prevent the damage free radicals cause to your cells. Free radicals are the byproduct of everyday metabolism and can be a factor in diseases like cancer, arthritis, Alzheimer’s, and heart disease.

What’s more, studies provide some evidence that human exposure to isothiocyanates through cruciferous vegetable consumption may decrease cancer risk. It’s rather complex, but cruciferous vegetables contain compounds called glucosinolates. When these compounds are broken down in water, they form other compounds including indoles and isothiocyanates. It’s the isothiocyanates that researchers think could be related to preventing cancer, although research is still not 100% conclusive.

digestion

Aids Digestive Health

The fiber in broccoli is a real digestive health superstar. Perhaps the most renowned benefit of fiber is keeping you “regular.” Fiber helps keep the food you consume moving through your digestive tract without any stoppages.

But did you know dietary fiber decreases your risk for type 2 diabetes, cardiovascular disease, and colon cancer too? It’s true! See, fiber reduces the digestion and absorption of macronutrients and decreases the contact time of carcinogens in your intestinal lumen!

bone

Bone Health Bonus

As we mentioned in the nutrition section, broccoli provides a high amount of vitamin K1. Now, vitamin K1 is primarily used for blood clotting, but if you have a high enough level, your body will convert the extra vitamin K1 to vitamin K2– which is crucial for your bone health. Although getting vitamin K2 directly is best.

Vitamin K2 is responsible for activating the proteins that direct calcium around your body:

  • Osteocalcin: Directs the calcium you consume to where you need it… your bones and teeth!
  • Matrix Gla protein: Keeps calcium out of the places you don’t want it– your blood vessels, organs and soft tissues.

Think of these proteins as your body’s traffic signs designed specifically for calcium.

You can read more about vitamin K1 and vitamin K2 on our dedicated page by clicking here.

Boosts Your Immune System

You can thank the vitamin C in broccoli for yet another health benefit… boosted immune function!

See, vitamin C bolsters your immune defense by supporting a whole host of cellular functions of both the innate immune system– this system protects you from microbes entering your body– and your adaptive immune system– this system attacks any harmful pathogens that do enter your body.

A good example is your skin. Vitamin C supports epithelial barrier function against pathogens and promotes the oxidant scavenging activity of the skin. That means your skin is better prepared to keep nasty viruses passing through into your body!

Now, the recommended daily allowance for vitamin C is 90 mg for adult males, and 75 mg for adult females. And as you can see from the nutritional information chart above, 100 g of broccoli provides 89.2 mg of vitamin C… basically enough to meet the entire daily allowance for everybody!

Broccoli Recipes

If you share Mr. Bush’s distaste for broccoli, but still want to reap the health benefits of the “Crown Jewel of Nutrition,” we’ve got a great tip for you… try adding broccoli to a soup

Those childhood memories of staring down a forkful of soggy broccoli will quickly evaporate when you tuck into a bowl of these hearty soups:

8-Ingredient Broccoli And Spinach Soup

It’s creamy and it’s absolutely delicious! Top tip: Try this soup with a  grilled sandwich or a simple salad!

Broccoli Leek Soup With Basil Pesto

This soup is blended for those of you that prefer a smoother texture.

Milk vs. Broccoli

Nutrition Comparison Of Milk And Broccoli


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of milk versus broccoli (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in milk and broccoli:

  • Both broccoli and milk are high in calcium.
  • Broccoli has 10 times less saturated fat than milk.
  • Broccoli has more niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
  • Broccoli is a great source of Vitamin K and dietary fiber.
  • Broccoli is an excellent source of Vitamin C and potassium.

Detailed nutritional comparison of milk and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Broccoli

Here’s an infographic summarizing the nutritional differences between milk and broccoli. marks particularly rich nutrients.

nutrition comparison of milk vs. broccoli

Calories And Carbs

Calories

Broccoli and milk contain similar amounts of calories – broccoli has 34 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is much lighter in carbs, much heavier in fat and similar to broccoli for protein. Milk has a macronutrient ratio of 27:38:35 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Broccoli
Protein 27% 28%
Carbohydrates 38% 65%
Fat 35% 7%
Alcohol ~ ~

Carbohydrates

Broccoli and milk contain similar amounts carbs – broccoli has 6.6g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

Dietary Fiber

Broccoli is a great source of dietary fiber and it has more dietary fiber than milk – broccoli has 2.6g of dietary fiber per 100 grams and milk does not contain significant amounts.

Sugar

Broccoli and milk contain similar amounts of sugar – broccoli has 1.7g of sugar per 100 grams and milk has 5.1g of sugar.

protein

Broccoli and milk contain similar amounts of protein – broccoli has 2.8g of protein per 100 grams and milk has 3.3g of protein.

Saturated Fat

Broccoli has 10 times less saturated fat than milk – broccoli has 0.11g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

Trans Fat

Both milk and broccoli are low in trans fat – milk has 0.09g of trans fat per 100 grams and broccoli does not contain significant amounts.

Cholesterol

Both milk and broccoli are low in cholesterol – milk has 8mg of cholesterol per 100 grams and broccoli does not contain significant amounts.

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 445 times more Vitamin C than milk – broccoli has 89.2mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.

Vitamin A

Milk has 77% more Vitamin A than broccoli – broccoli has 31ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.

Vitamin D

Milk has more Vitamin D than broccoli – milk has 49iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.

Vitamin E

Broccoli and milk contain similar amounts of Vitamin E – broccoli has 0.78mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 507 times more Vitamin K than milk – broccoli has 101.6ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.

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