BroccolivsFish Lingcod
🎯When to Eat What
Goal-based picks for Broccoli vs Fish Lingcod
Go with Broccoli at just 31 kcal per 100g — 64% fewer calories.
Fish Lingcod will keep you satisfied longer with 17.7g protein — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Fish Lingcod packs 17.7g of protein per 100g (83% of calories from protein) — the better pick for muscle growth and recovery.
Broccoli is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Fish Lingcod provides 437mg of potassium per 100g — important for muscle function, hydration, and blood pressure.
Broccoli delivers 91mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Broccoli | Fish Lingcod | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 85kcal4% | <0.1kcal |
| Protein | 2.6g5% | 18g35% | <0.1g |
| Total Fat | 0.34g0% | 1.1g1% | <0.1g |
| Saturated Fat | <0.1g0% | 0.20g1% | <0.1g |
| Cholesterol | — | 52mg17% | — |
| Carbohydrates | 6.3g2% | 0g0% | +6.3g |
| Dietary Fiber | 2.4g9% | 0g0% | +2.4g |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 15mcg2% | <0.1mcg |
| Vitamin C | 91mg101% | 0mg0% | +91mg |
| Vitamin E | 0.15mg1% | — | — |
| Vitamin K | 102mcg85% | — | — |
| Vitamin B6 | 0.19mg11% | 0.30mg18% | <0.1mg |
| Vitamin B12 | — | 3.6mcg150% | — |
| Folate | 65mcg16% | 9.0mcg2% | +56mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | 0.11mg9% | 0.11mg9% | — |
| Niacin (B3) | 0.64mg4% | 1.9mg12% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 59mg3% | <0.1mg |
| Calcium | 46mg4% | 14mg1% | +32mg |
| Iron | 0.69mg4% | 0.32mg2% | +0.37mg |
| Potassium | 303mg6% | 437mg9% | <0.1mg |
| Phosphorus | 67mg5% | 201mg16% | <0.1mg |
| Magnesium | 21mg5% | 26mg6% | <0.1mg |
| Zinc | 0.42mg4% | 0.45mg4% | <0.1mg |
| Copper | <0.1mg7% | <0.1mg3% | +<0.1mg |
| Manganese | 0.20mg9% | <0.1mg1% | +0.18mg |
| Selenium | 1.6mcg3% | 37mcg66% | <0.1mcg |
🔬Nutritional Analysis
Calories: Broccoli is significantly lower in calories at just 31 kcal per 100g compared to 85 kcal for Fish Lingcod — that's 174% fewer calories, making Broccoli the better choice for calorie-conscious diets.
Protein: Fish Lingcod provides more protein with 17.7g versus 2.57g per 100g. In terms of protein-to-calorie efficiency, Fish Lingcod offers better value for building and maintaining muscle.
Fat: Fish Lingcod has more fat (1.06g vs 0.34g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Broccoli: 91.3mg vs 0mg), Folate (Broccoli: 65mcg vs 9mcg), Niacin (B3) (Fish Lingcod: 1.9mg vs 0.639mg).
Key Minerals: Notable mineral differences include Selenium (Fish Lingcod: 36.5mcg vs 1.6mcg), Manganese (Broccoli: 0.197mg vs 0.02mg), Calcium (Broccoli: 46mg vs 14mg).
Diet Suitability: Fish Lingcod fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.