Raspberries vs. Broccoli
Nutrition comparison of Raspberries and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and broccoli:
- Both raspberries and broccoli are high in Vitamin C and dietary fiber.
- Broccoli has more riboflavin, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K and calcium.
- Broccoli is an excellent source of potassium.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and broccoli contain similar amounts of calories - raspberry has 52 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, raspberries is lighter in protein, heavier in carbs and similar to broccoli for fat. Raspberries has a macronutrient ratio of 8:82:10 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Broccoli | |
|---|---|---|
| Protein | 8% | 28% |
| Carbohydrates | 82% | 65% |
| Fat | 10% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and broccoli contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both raspberries and broccoli are high in dietary fiber. Raspberry has 150% more dietary fiber than broccoli - raspberry has 6.5g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Raspberries and broccoli contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 135% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both raspberries and broccoli are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both raspberries and broccoli are high in Vitamin C. Broccoli has 240% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has 14 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Raspberries and broccoli contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 12 times more Vitamin K than raspberry - raspberry has 7.8ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, Vitamin B6 and folate. Both raspberries and broccoli contain significant amounts of thiamin, niacin and pantothenic acid.
| Raspberries | Broccoli | |
|---|---|---|
| Thiamin | 0.032 MG | 0.071 MG |
| Riboflavin | 0.038 MG | 0.117 MG |
| Niacin | 0.598 MG | 0.639 MG |
| Pantothenic acid | 0.329 MG | 0.573 MG |
| Vitamin B6 | 0.055 MG | 0.175 MG |
| Folate | 21 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 88% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Raspberries and broccoli contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 109% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and broccoli has 316mg 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,
| Raspberries | Broccoli | |
|---|---|---|
| kaempferol | 0.06 mg | 7.84 mg |
| Quercetin | 1.05 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| myricetin | ~ | 0.06 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, both raspberries and broccoli contain significant amounts of alpha-carotene.
| Raspberries | Broccoli | |
|---|---|---|
| beta-carotene | 12 UG | 361 UG |
| alpha-carotene | 16 UG | 25 UG |
| lutein + zeaxanthin | 136 UG | 1403 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Raspberries | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.0215 G |
| Total | 0.126 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than broccoli per 100 grams.
| Raspberries | Broccoli | |
|---|---|---|
| linoleic acid | 0.249 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Broccoli (Broccoli, raw) .
Raspberries 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 raspberries or broccoli contain more calories in 100 grams?Raspberries and broccoli contain similar amounts of calories - raspberry has 52 calories in 100g and broccoli has 34 calories.
Does raspberries or broccoli have more carbohydrates?
By weight, raspberries and broccoli contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does raspberries or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 110% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and broccoli has 316mg of potassium.