Grape Juice vs. Broccoli
Nutrition comparison of Grape Juice and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grape juice
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grape juice and broccoli:
- Broccoli has 55% less carbohydrates than grape juice.
- Broccoli has 7.3 times less sugar than grape 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: Grape Juice (Grape 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 has 43% less calories than grape juice - broccoli has 34 calories per 100 grams and grape juice has 60 calories.
For macronutrient ratios, grape juice is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Grape juice has a macronutrient ratio of 2:96:2 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grape Juice | Broccoli | |
|---|---|---|
| Protein | 2% | 28% |
| Carbohydrates | 96% | 65% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 55% less carbohydrates than grape juice - broccoli has 6.6g of total carbs per 100 grams and grape juice has 14.8g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 12 times more dietary fiber than grape juice - broccoli has 2.6g of dietary fiber per 100 grams and grape juice has 0.2g of dietary fiber.
sugar
Broccoli has 7.3 times less sugar than grape juice - broccoli has 1.7g of sugar per 100 grams and grape juice has 14.2g of sugar.
Protein
protein
Broccoli has 662% more protein than grape juice - broccoli has 2.8g of protein per 100 grams and grape juice has 0.37g of protein.
Fat
saturated fat
Both broccoli and grape juice are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and grape juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 891 times more Vitamin C than grape juice - broccoli has 89.2mg of Vitamin C per 100 grams and grape juice has 0.1mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than grape juice - broccoli has 31ug of Vitamin A per 100 grams and grape juice does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than grape juice - broccoli has 0.78mg of Vitamin E per 100 grams and grape juice does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has 253 times more Vitamin K than grape juice - broccoli has 101.6ug of Vitamin K per 100 grams and grape juice has 0.4ug of Vitamin K.
The B Vitamins
Broccoli has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Grape Juice | Broccoli | |
|---|---|---|
| Thiamin | 0.017 MG | 0.071 MG |
| Riboflavin | 0.015 MG | 0.117 MG |
| Niacin | 0.133 MG | 0.639 MG |
| Pantothenic acid | 0.048 MG | 0.573 MG |
| Vitamin B6 | 0.032 MG | 0.175 MG |
| Folate | ~ | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 327% more calcium than grape juice - broccoli has 47mg of calcium per 100 grams and grape juice has 11mg of calcium.
iron
Broccoli has 192% more iron than grape juice - broccoli has 0.73mg of iron per 100 grams and grape juice has 0.25mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 204% more potassium than grape juice - broccoli has 316mg of potassium per 100 grams and grape juice has 104mg 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, broccoli has more luteolin, kaempferol and quercetin than grape juice per 100 grams, however, grape juice contains more myricetin than broccoli per 100 grams.
| Grape Juice | Broccoli | |
|---|---|---|
| apigenin | 0.01 mg | ~ |
| luteolin | 0.01 mg | 0.8 mg |
| kaempferol | 0.01 mg | 7.84 mg |
| myricetin | 0.7 mg | 0.06 mg |
| Quercetin | 0.72 mg | 3.26 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,
| Grape Juice | Broccoli | |
|---|---|---|
| beta-carotene | 5 UG | 361 UG |
| lutein + zeaxanthin | 57 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 grape juice per 100 grams.
| Grape Juice | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.0215 G |
| Total | 0.005 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both grape juice and broccoli contain small amounts of linoleic acid.
| Grape Juice | Broccoli | |
|---|---|---|
| linoleic acid | 0.017 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.017 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: Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) and Broccoli (Broccoli, raw) .
Grape 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 grape juice contain more calories in 100 grams?Broccoli has 40% less calories than grape juice - broccoli has 34 calories in 100g and grape juice has 60 calories.
Does broccoli or grape juice have more carbohydrates?
By weight, broccoli has 60% fewer carbohydrates than grape juice - broccoli has 6.6g of carbs for 100g and grape juice has 14.8g of carbohydrates.
Does broccoli or grape juice contain more potassium?
Broccoli is a rich source of potassium and it has 200% more potassium than grape juice - broccoli has 316mg of potassium in 100 grams and grape juice has 104mg of potassium.