Broccoli VS Roasted Chicken
A detailed nutritional comparison
Broccoli
Roasted Chicken
🎯 Quick Verdict
Broccoli and roasted chicken complement each other as nutrient-dense options. Roasted chicken provides significantly more protein (important for muscle growth) while broccoli excels in fiber and micronutrients like Vitamin C and Vitamin K. Broccoli is lower in calories, making it great for those managing energy intake or looking for nutrient-dense, low-calorie foods. Both have important roles in healthy diets depending on your goals.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 55 calories per 100g | 239 calories per 100g | ✓ |
| Protein | 3.7g per 100g | 27g per 100g | ✓ |
| Carbs | 11g per 100g | 0g per 100g | ✓ |
| Fat | 0.6g per 100g | 13.6g per 100g | ✓ |
| Fiber | 2.6g per 100g | 0g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 89.2mg per 100g | 0mg per 100g | ✓ |
| Vitamin K | 101.6mcg per 100g | 0mcg per 100g | ✓ |
| Vitamin D | 0mcg per 100g | Initiated through roasting, 1mcg per 100g | ✓ |
| Calcium | 47mg per 100g | 11mg per 100g | ✓ |
| Iron | 0.73mg per 100g | 1.3mg per 100g | ✓ |
🏆 Category Winners
Protein
Roasted chicken has 27g of protein per 100g, compared to broccoli's 3.7g.
Fiber
Broccoli has 2.6g of fiber per serving while chicken contains none.
Calories
Broccoli has 55 calories per 100g while roasted chicken has 239 calories.
Vitamins
Broccoli is richer in Vitamin C, Vitamin K, and Calcium compared to roasted chicken.
🥗 Diet Compatibility
Keto
Food 1: Compatible
Food 2: Compatible
Both foods are low carbohydrates and keto-friendly.
Vegan
Food 1: Compatible
Food 2: Not Compatible
Broccoli is plant-based, but roasted chicken is an animal product.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither broccoli nor roasted chicken contain gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both fit into the paleo framework as whole, unprocessed foods.
Low-Carb
Food 1: Compatible
Food 2: Compatible
Both are low in carbohydrates, with broccoli containing 11g carbs while roasted chicken has 0g.
💪 Health Benefits Comparison
Food 1 Benefits
- Rich in Vitamin C to boost immune function.
- High in fiber to aid digestion and promote gut health.
- Contains antioxidants which may support overall health and reduce inflammation.
- Low in calories, making it great for weight management.
Food 2 Benefits
- Excellent source of high-quality protein for tissue repair and muscle maintenance.
- Contains healthy fats that support hormonal health and energy.
- Provides iron for improved oxygen transport in the body.
- Vitamin D from roasting can support bone health.
✅ The Bottom Line
Broccoli is a nutrient-dense, low-calorie option that excels in fiber and vitamins, making it ideal for weight management and improving overall health. Roasted chicken is your go-to choice for protein and iron, and works well for active lifestyles or muscle-building diets. These two foods are complementary and work best when paired together in a balanced meal.
Choose Food 1 for: Weight management, high-fiber diets, vegan or vegetarian eating
Choose Food 2 for: Muscle building, active lifestyles, high-protein diets
