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.
Detailed nutritional comparison of grapefruit 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Grapefruit src
Image of Broccoli src

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) .

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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.