Oats vs Broccoli
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Broccoli
Best for muscle gain
Oats
Best for low-carb
Broccoli
Macro Comparison
Oats: 100g (100g) | Broccoli: 100g (100g)
379
Oats
31
Broccoli
13.2g
Oats
2.57g
Broccoli
67.7g
Oats
6.27g
Broccoli
6.52g
Oats
0.34g
Broccoli
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Oats
33%
Broccoli
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| Nutrient | Oats | Broccoli |
|---|---|---|
| Calories | 379 | 31 |
| Protein | 13.2g | 2.6g |
| Carbs | 67.7g | 6.3g |
| Fat | 6.5g | 0.3g |
| Fiber | 10.1g | 2.4g |
| Sugar | 0.99g | — |
| Sodium | 6mg | 36mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 1.11g | 0.04g |
| Potassium | 362mg | 303mg |
| Vitamin A | 0mcg | 8mcg |
| Vitamin C | 0mg | 91.3mg |
| Calcium | 52mg | 46mg |
| Iron | 4.25mg | 0.69mg |
Which Should You Choose?
For weight loss
Choose Broccoli. With 31 calories and 2.57g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Oats. Oats delivers 13.2g protein per serving — 10.6g more than Broccoli.
For low-carb diets
Choose Broccoli with 6.27g carbs per serving.
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Take the free quizCommon Questions
Is Oats or Broccoli better for weight loss?
For weight loss, Broccoli is the better choice. Oats has 379 calories and 13.2g protein per serving, while Broccoli has 31 calories and 2.57g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Oats or Broccoli?
Oats has more protein per serving. Oats provides 13.2g and Broccoli provides 2.57g of protein.
Can I eat both oats and broccoli together?
Yes! Combining oats and broccoli gives you 410 calories and 15.77g protein. This combination can work well as part of a balanced meal.