Grapefruit vs. Broccoli
Nutrition comparison of Grapefruit and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and broccoli:
- Both broccoli and grapefruit are high in Vitamin C.
- Broccoli has 75% less sugar than grapefruit.
- Broccoli has more alpha-carotene and lutein + zeaxanthin than grapefruit, however, grapefruit contains more lycopene than broccoli.
- Broccoli has more 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 potassium.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and grapefruit contain similar amounts of calories - broccoli has 34 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Grapefruit has a macronutrient ratio of 7:91:3 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Broccoli | |
|---|---|---|
| Protein | 7% | 28% |
| Carbohydrates | 91% | 65% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and grapefruit contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 63% more dietary fiber than grapefruit - broccoli has 2.6g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Broccoli has 75% less sugar than grapefruit - broccoli has 1.7g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Broccoli has 266% more protein than grapefruit - broccoli has 2.8g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both broccoli and grapefruit are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both broccoli and grapefruit are high in Vitamin C. Broccoli has 186% more Vitamin C than grapefruit - broccoli has 89.2mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 87% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Broccoli and grapefruit contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than grapefruit - broccoli has 101.6ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Broccoli has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both grapefruit and broccoli contain significant amounts of thiamin.
| Grapefruit | Broccoli | |
|---|---|---|
| Thiamin | 0.043 MG | 0.071 MG |
| Riboflavin | 0.031 MG | 0.117 MG |
| Niacin | 0.204 MG | 0.639 MG |
| Pantothenic acid | 0.262 MG | 0.573 MG |
| Vitamin B6 | 0.053 MG | 0.175 MG |
| Folate | 13 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 114% more calcium than grapefruit - broccoli has 47mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Broccoli has 813% more iron than grapefruit - broccoli has 0.73mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 134% more potassium than grapefruit - broccoli has 316mg of potassium per 100 grams and grapefruit has 135mg 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 grapefruit and broccoli contain significant amounts of luteolin.
| Grapefruit | Broccoli | |
|---|---|---|
| luteolin | 0.6 mg | 0.8 mg |
| kaempferol | 0.01 mg | 7.84 mg |
| myricetin | 0.01 mg | 0.06 mg |
| Quercetin | 0.33 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, broccoli has more alpha-carotene and lutein + zeaxanthin than grapefruit per 100 grams, however, grapefruit contains more lycopene than broccoli per 100 grams. Both grapefruit and broccoli contain significant amounts of beta-carotene.
| Grapefruit | Broccoli | |
|---|---|---|
| beta-carotene | 686 UG | 361 UG |
| alpha-carotene | 3 UG | 25 UG |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, broccoli has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.0215 G |
| Total | 0.008 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and broccoli contain small amounts of linoleic acid.
| Grapefruit | Broccoli | |
|---|---|---|
| linoleic acid | 0.029 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Broccoli (Broccoli, raw) .
Grapefruit g
()
|
Daily Values (%) |
Broccoli g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 grapefruit contain more calories in 100 grams?Broccoli and grapefruit contain similar amounts of calories - broccoli has 34 calories in 100g and grapefruit has 42 calories.
Does broccoli or grapefruit have more carbohydrates?
By weight, broccoli and grapefruit contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does broccoli or grapefruit contain more potassium?
Broccoli is a rich source of potassium and it has 130% more potassium than grapefruit - broccoli has 316mg of potassium in 100 grams and grapefruit has 135mg of potassium.