Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and broccoli:
Broccoli has 51% less calories than grape - broccoli has 34 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Grapes has a macronutrient ratio of 4:95:2 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Grapes | Broccoli | |
---|---|---|
Protein | 4% | 28% |
Carbohydrates | 95% | 65% |
Fat | 2% | 7% |
Alcohol | ~ | ~ |
Broccoli has 63% less carbohydrates than grape - broccoli has 6.6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
Broccoli is a great source of dietary fiber and it has 189% more dietary fiber than grape - broccoli has 2.6g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
Broccoli has 8.1 times less sugar than grape - broccoli has 1.7g of sugar per 100 grams and grape has 15.5g of sugar.
Broccoli has 292% more protein than grape - broccoli has 2.8g of protein per 100 grams and grape has 0.72g of protein.
Both broccoli and grapes are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Broccoli is an excellent source of Vitamin C and it has 26 times more Vitamin C than grape - broccoli has 89.2mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Broccoli has 933% more Vitamin A than grape - broccoli has 31ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Broccoli and grapes contain similar amounts of Vitamin E - broccoli has 0.78mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Broccoli is a great source of Vitamin K and it has 596% more Vitamin K than grape - broccoli has 101.6ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
Broccoli has more niacin, pantothenic acid and folate. Both grapes and broccoli contain significant amounts of thiamin, riboflavin and Vitamin B6.
Grapes | Broccoli | |
---|---|---|
Thiamin | 0.069 MG | 0.071 MG |
Riboflavin | 0.07 MG | 0.117 MG |
Niacin | 0.188 MG | 0.639 MG |
Pantothenic acid | 0.05 MG | 0.573 MG |
Vitamin B6 | 0.086 MG | 0.175 MG |
Folate | 2 UG | 63 UG |
Broccoli is a great source of calcium and it has 370% more calcium than grape - broccoli has 47mg of calcium per 100 grams and grape has 10mg of calcium.
Broccoli and grapes contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and grape has 0.36mg of iron.
Broccoli is an excellent source of potassium and it has 65% more potassium than grape - broccoli has 316mg of potassium per 100 grams and grape has 191mg of potassium.
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,
Grapes | Broccoli | |
---|---|---|
beta-carotene | 39 UG | 361 UG |
alpha-carotene | 1 UG | 25 UG |
lutein + zeaxanthin | 72 UG | 1403 UG |
For omega-3 fatty acids, both grapes and broccoli contain significant amounts of alpha linoleic acid (ALA).
Grapes | Broccoli | |
---|---|---|
alpha linoleic acid | 0.011 G | 0.0215 G |
Total | 0.011 G | 0.0215 G |
Comparing omega-6 fatty acids, both grapes and broccoli contain small amounts of linoleic acid.
Grapes | Broccoli | |
---|---|---|
linoleic acid | 0.037 G | 0.049 G |
other omega 6 | ~ | 0.006 G |
Total | 0.037 G | 0.055 G |
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.
Grapes 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 | |||