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.
Detailed nutritional comparison of raisins 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: Raisins (Raisins, seeded) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raisins src
Image of Broccoli src

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 3:96:1 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raisins Broccoli
Protein 3% 27%
Carbohydrates 96% 64%
Fat 1% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Raisins or Broccoli .

Note: The specific food items compared are: Raisins (Raisins, seeded) and Broccoli (Broccoli, raw) .

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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.

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