Apple vs. Broccoli
Nutrition comparison of Apple and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and broccoli:
- Both broccoli and apple are high in dietary fiber.
- Broccoli has 5.1 times less sugar than apple.
- Broccoli has 52% less carbohydrates than apple.
- Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and apple contain similar amounts of calories - broccoli has 34 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Apple has a macronutrient ratio of 2:96:3 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Broccoli | |
|---|---|---|
| Protein | 2% | 28% |
| Carbohydrates | 96% | 65% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 52% less carbohydrates than apple - broccoli has 6.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both broccoli and apple are high in dietary fiber. Broccoli has a little more dietary fiber (8%) than apple by weight - broccoli has 2.6g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Broccoli has 5.1 times less sugar than apple - broccoli has 1.7g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Broccoli has 985% more protein than apple - broccoli has 2.8g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both broccoli and apple are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 18 times more Vitamin C than apple - broccoli has 89.2mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Broccoli has 933% more Vitamin A than apple - broccoli has 31ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Broccoli and apple contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 45 times more Vitamin K than apple - broccoli has 101.6ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Broccoli | |
|---|---|---|
| Thiamin | 0.017 MG | 0.071 MG |
| Riboflavin | 0.026 MG | 0.117 MG |
| Niacin | 0.091 MG | 0.639 MG |
| Pantothenic acid | 0.061 MG | 0.573 MG |
| Vitamin B6 | 0.041 MG | 0.175 MG |
| Folate | 3 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 683% more calcium than apple - broccoli has 47mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Broccoli has 508% more iron than apple - broccoli has 0.73mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 195% more potassium than apple - broccoli has 316mg of potassium per 100 grams and apple has 107mg 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 and broccoli contain significant amounts of quercetin.
| Apple | Broccoli | |
|---|---|---|
| luteolin | 0.12 mg | 0.8 mg |
| kaempferol | 0.14 mg | 7.84 mg |
| Quercetin | 4.01 mg | 3.26 mg |
| myricetin | ~ | 0.06 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 | Broccoli | |
|---|---|---|
| beta-carotene | 27 UG | 361 UG |
| lutein + zeaxanthin | 29 UG | 1403 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 per 100 grams.
| Apple | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.0215 G |
| Total | 0.009 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both apple and broccoli contain small amounts of linoleic acid.
| Apple | Broccoli | |
|---|---|---|
| linoleic acid | 0.043 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.043 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.
Apple 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 contain more calories in 100 grams?Broccoli and apple contain similar amounts of calories - broccoli has 34 calories in 100g and apple has 52 calories.
Does broccoli or apple have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than apple - broccoli has 6.6g of carbs for 100g and apple has 13.8g of carbohydrates.
Does broccoli or apple contain more potassium?
Broccoli is a rich source of potassium and it has 200% more potassium than apple - broccoli has 316mg of potassium in 100 grams and apple has 107mg of potassium.