Broccoli VS Rolled Oats
A detailed nutritional comparison
Broccoli
Rolled Oats
🎯 Quick Verdict
Broccoli is significantly lower in calories and carbs, making it a better choice for weight loss and low-carb diets. Rolled oats, on the other hand, are a richer source of protein, fiber, and sustained energy, ideal for breakfast or pre-workout meals. Both foods offer unique nutrients: broccoli provides high levels of vitamin C and antioxidants, while rolled oats are rich in iron and heart-healthy nutrients.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 55 per 100g | 375 per 100g | − |
| Protein | 3.7g per 100g | 13g per 100g | − |
| Carbs | 11g per 100g | 68g per 100g | − |
| Fat | 0.6g per 100g | 7g per 100g | − |
| Fiber | 2.6g per 100g | 10g per 100g | − |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin C | 89.2mg per 100g | 0mg per 100g | − |
| Vitamin D | 0mcg per 100g | 0mcg per 100g | − |
| Calcium | 47mg per 100g | 52mg per 100g | − |
| Iron | 0.7mg per 100g | 4.3mg per 100g | − |
🏆 Category Winners
Protein
Rolled oats contain 3.5x more protein than broccoli per 100g.
Fiber
Rolled oats have 10g of fiber per 100g compared to broccoli's 2.6g.
Calories
Broccoli is much lower in calories (55kcal vs. 375kcal per 100g).
Vitamins
Broccoli is exceptionally high in vitamin C and other antioxidants.
🥗 Diet Compatibility
Keto
Food 1: Compatible
Food 2: Not Compatible
Broccoli is keto-friendly due to its low carb content, while rolled oats are too high in carbs.
Vegan
Food 1: Compatible
Food 2: Compatible
Both broccoli and rolled oats are plant-based and vegan-friendly.
Gluten Free
Food 1: Compatible
Food 2: Conditionally Compatible
Broccoli is naturally gluten-free, while rolled oats must be certified gluten-free to avoid cross-contamination.
Paleo
Food 1: Compatible
Food 2: Not Compatible
Broccoli aligns with paleo diets, but rolled oats are excluded due to their grain content.
Low Carb
Food 1: Compatible
Food 2: Not Compatible
Broccoli is low-carb with only 11g per 100g, whereas rolled oats are high-carb with 68g per 100g.
💪 Health Benefits Comparison
Food 1 Benefits
- Rich in antioxidants like vitamin C for immune support.
- Low in calories, ideal for weight loss or low-calorie diets.
- Contains compounds that support detoxification and reduce inflammation.
Food 2 Benefits
- High fiber content promotes digestive health and satiety.
- Rich in beta-glucan, which can help lower cholesterol and improve heart health.
- Good source of plant-based protein and iron, supporting muscle and energy levels.
✅ The Bottom Line
Choose broccoli if you're focused on weight loss, low-carb diets, or looking for a nutrient-dense low-calorie option. Opt for rolled oats when you need sustained energy, high fiber, and a protein-rich base for breakfast or snacks.
Choose Food 1 for: Weight loss, keto, low-calorie, detoxifying meals.
Choose Food 2 for: Heart health, long-lasting energy, high-fiber diets.
