Grapes vs. Broccoli

Nutrition comparison of Grapes and Broccoli


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 63% less carbohydrates than grape.
  • Broccoli has 8.1 times less sugar than grape.
  • Broccoli has more niacin, pantothenic acid and folate.
  • Broccoli is a great source of Vitamin K, calcium and dietary fiber.
  • Broccoli is an excellent source of Vitamin C and potassium.
Detailed nutritional comparison of grapes 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Broccoli src

Calories and Carbs

calories

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 ~ ~

carbohydrates

Broccoli has 63% less carbohydrates than grape - broccoli has 6.6g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

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.

sugar

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.

Protein

protein

Broccoli has 292% more protein than grape - broccoli has 2.8g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

Broccoli has 933% more Vitamin A than grape - broccoli has 31ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

Broccoli and grapes contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

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.

Antioxidants and Phytonutrients

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,

Grapes Broccoli
beta-carotene 39 UG 361 UG
alpha-carotene 1 UG 25 UG
lutein + zeaxanthin 72 UG 1403 UG

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Broccoli (Broccoli, raw) .

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FAQ

Does broccoli or grapes contain more calories in 100 grams?
Broccoli has 50% less calories than grape - broccoli has 34 calories in 100g and grape has 69 calories.

Does broccoli or grapes have more carbohydrates?
By weight, broccoli has 60% fewer carbohydrates than grape - broccoli has 6.6g of carbs for 100g and grape has 18.1g of carbohydrates.

Does broccoli or grapes contain more potassium?
Broccoli is a rich source of potassium and it has 70% more potassium than grape - broccoli has 316mg of potassium in 100 grams and grape has 191mg of potassium.