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.
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.
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.
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 | |||
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.