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.
Detailed nutritional comparison of apple and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Apple src
Image of Broccoli src

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 2:95:3 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Broccoli
Protein 2% 27%
Carbohydrates 95% 64%
Fat 3% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Broccoli .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Broccoli (Broccoli, raw) .

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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.

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