Raisins vs. Broccoli
Nutrition comparison of Raisins and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and broccoli:
- Both raisins and broccoli are high in dietary fiber and potassium.
- Broccoli has more pantothenic acid and folate.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of Vitamin C.
- Raisin is a great source of iron.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and broccoli has 89% less calories than raisin - raisin has 296 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Raisins has a macronutrient ratio of 3:95:2 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Broccoli | |
|---|---|---|
| Protein | 3% | 28% |
| Carbohydrates | 95% | 65% |
| Fat | 2% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and broccoli has 92% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both raisins and broccoli are high in dietary fiber. Raisin has 162% more dietary fiber than broccoli - raisin has 6.8g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Raisin has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and broccoli contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both raisins and broccoli are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 15 times more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than raisin - broccoli has 31ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than raisin - broccoli has 0.78mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than raisin - broccoli has 101.6ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Broccoli has more pantothenic acid and folate. Both raisins and broccoli contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Raisins | Broccoli | |
|---|---|---|
| Thiamin | 0.112 MG | 0.071 MG |
| Riboflavin | 0.182 MG | 0.117 MG |
| Niacin | 1.114 MG | 0.639 MG |
| Pantothenic acid | 0.045 MG | 0.573 MG |
| Vitamin B6 | 0.188 MG | 0.175 MG |
| Folate | 3 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 68% more calcium than raisin - raisin has 28mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Raisin is a great source of iron and it has 255% more iron than broccoli - raisin has 2.6mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both raisins and broccoli are high in potassium. Raisin has 161% more potassium than broccoli - raisin has 825mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raisins and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Raisins | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.0215 G |
| Total | 0.037 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than broccoli per 100 grams.
| Raisins | Broccoli | |
|---|---|---|
| linoleic acid | 0.122 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.122 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.
Raisins 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 raisins or broccoli contain more calories in 100 grams?Raisin is high in calories and broccoli has 90% less calories than raisin - raisin has 296 calories in 100g and broccoli has 34 calories.
Does raisins or broccoli have more carbohydrates?
By weight, raisin is high in carbohydrates and broccoli has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does raisins or broccoli contain more potassium?
Both raisins and broccoli are high in potassium. Raisin has 160% more potassium than broccoli - raisin has 825mg of potassium in 100 grams and broccoli has 316mg of potassium.