Apple Juice vs. Broccoli
Nutrition comparison of Apple Juice and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple juice
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple juice and broccoli:
- Broccoli has 4.6 times less sugar than apple juice.
- Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and apple juice contain similar amounts of calories - broccoli has 34 calories per 100 grams and apple juice has 46 calories.
For macronutrient ratios, apple juice is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Apple juice has a macronutrient ratio of 1:97:2 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Juice | Broccoli | |
|---|---|---|
| Protein | 1% | 28% |
| Carbohydrates | 97% | 65% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and apple juice contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and apple juice has 11.3g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 12 times more dietary fiber than apple juice - broccoli has 2.6g of dietary fiber per 100 grams and apple juice has 0.2g of dietary fiber.
sugar
Broccoli has 4.6 times less sugar than apple juice - broccoli has 1.7g of sugar per 100 grams and apple juice has 9.6g of sugar.
Protein
protein
Broccoli has 27 times more protein than apple juice - broccoli has 2.8g of protein per 100 grams and apple juice has 0.1g of protein.
Fat
saturated fat
Both broccoli and apple juice are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and apple juice has 0.02g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 98 times more Vitamin C than apple juice - broccoli has 89.2mg of Vitamin C per 100 grams and apple juice has 0.9mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than apple juice - broccoli has 31ug of Vitamin A per 100 grams and apple juice does not contain significant amounts.
Vitamin E
Broccoli and apple juice contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and apple juice has 0.01mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than apple juice - broccoli has 101.6ug of Vitamin K per 100 grams and apple juice does not contain significant amounts.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple Juice | Broccoli | |
|---|---|---|
| Thiamin | 0.021 MG | 0.071 MG |
| Riboflavin | 0.017 MG | 0.117 MG |
| Niacin | 0.073 MG | 0.639 MG |
| Pantothenic acid | 0.049 MG | 0.573 MG |
| Vitamin B6 | 0.018 MG | 0.175 MG |
| Folate | ~ | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 488% more calcium than apple juice - broccoli has 47mg of calcium per 100 grams and apple juice has 8mg of calcium.
iron
Broccoli has 508% more iron than apple juice - broccoli has 0.73mg of iron per 100 grams and apple juice has 0.12mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 213% more potassium than apple juice - broccoli has 316mg of potassium per 100 grams and apple juice has 101mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both apple juice and broccoli contain small amounts of myricetin.
| Apple Juice | Broccoli | |
|---|---|---|
| myricetin | 0.01 mg | 0.06 mg |
| Quercetin | 0.58 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| kaempferol | ~ | 7.84 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Apple Juice | Broccoli | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | 1403 UG |
| beta-carotene | ~ | 361 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than apple juice per 100 grams.
| Apple Juice | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.0215 G |
| Total | 0.007 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both apple juice and broccoli contain small amounts of linoleic acid.
| Apple Juice | Broccoli | |
|---|---|---|
| linoleic acid | 0.033 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.033 G | 0.055 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Apple Juice (Apple juice, canned or bottled, unsweetened, without added ascorbic acid) and Broccoli (Broccoli, raw) .
Apple Juice g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does broccoli or apple juice contain more calories in 100 grams?Broccoli and apple juice contain similar amounts of calories - broccoli has 34 calories in 100g and apple juice has 46 calories.
Does broccoli or apple juice have more carbohydrates?
By weight, broccoli and apple juice contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and apple juice has 11.3g of carbohydrates.
Does broccoli or apple juice contain more potassium?
Broccoli is a rich source of potassium and it has 210% more potassium than apple juice - broccoli has 316mg of potassium in 100 grams and apple juice has 101mg of potassium.