Granny Smith Apple vs. Broccoli
Nutrition comparison of Granny Smith Apple and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and broccoli:
- Both granny smith apple and broccoli are high in dietary fiber.
- Broccoli has 4.6 times less sugar than granny smith apple.
- Broccoli has 51% less carbohydrates than granny smith 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: Granny Smith Apple (Apples, raw, granny smith, 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 has 41% less calories than granny smith apple - granny smith apple has 58 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, granny smith apple is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Granny smith apple has a macronutrient ratio of 3:94:3 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Broccoli | |
|---|---|---|
| Protein | 3% | 28% |
| Carbohydrates | 94% | 65% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 51% less carbohydrates than granny smith apple - granny smith apple has 13.6g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both granny smith apple and broccoli are high in dietary fiber. Granny smith apple has a little more dietary fiber (8%) than broccoli by weight - granny smith apple has 2.8g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 4.6 times less sugar than granny smith apple - granny smith apple has 9.6g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 541% more protein than granny smith apple - granny smith apple has 0.44g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both broccoli and granny smith apple are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than granny smith apple - broccoli has 89.2mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Broccoli has 520% more Vitamin A than granny smith apple - granny smith apple has 5ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Granny smith apple and broccoli contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 30 times more Vitamin K than granny smith apple - granny smith apple has 3.2ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Granny Smith Apple | Broccoli | |
|---|---|---|
| Thiamin | 0.019 MG | 0.071 MG |
| Riboflavin | 0.025 MG | 0.117 MG |
| Niacin | 0.126 MG | 0.639 MG |
| Pantothenic acid | 0.056 MG | 0.573 MG |
| Vitamin B6 | 0.037 MG | 0.175 MG |
| Folate | 3 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 840% more calcium than granny smith apple - granny smith apple has 5mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 387% more iron than granny smith apple - granny smith apple has 0.15mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 163% more potassium than granny smith apple - granny smith apple has 120mg of potassium per 100 grams and broccoli has 316mg 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 granny smith apple and broccoli contain significant amounts of quercetin.
| Granny Smith Apple | Broccoli | |
|---|---|---|
| Quercetin | 2.54 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| kaempferol | ~ | 7.84 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,
| Granny Smith Apple | Broccoli | |
|---|---|---|
| beta-carotene | 59 UG | 361 UG |
| lutein + zeaxanthin | 64 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Broccoli (Broccoli, raw) .
Granny Smith 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 granny smith apple or broccoli contain more calories in 100 grams?Broccoli has 40% less calories than granny smith apple - granny smith apple has 58 calories in 100g and broccoli has 34 calories.
Does granny smith apple or broccoli have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than granny smith apple - granny smith apple has 13.6g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does granny smith apple or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 160% more potassium than granny smith apple - granny smith apple has 120mg of potassium in 100 grams and broccoli has 316mg of potassium.