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Broccoli vs. Grapefruit — In-Depth Nutrition Comparison

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Important differences between broccoli and grapefruit

  • Broccoli has more vitamin K, vitamin C, folate, vitamin B6, manganese, iron, phosphorus, vitamin B2, and vitamin B5; however, grapefruit is richer in vitamin A.
  • Broccoli's daily need coverage for vitamin K is 85% more.
  • Broccoli contains 10 times more manganese than grapefruit. Broccoli contains 0.21mg of manganese, while grapefruit contains 0.022mg.

The food varieties used in the comparison are Broccoli, raw and Grapefruit, raw, pink and red, all areas.

Infographic

Broccoli vs Grapefruit infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +113.6%
Contains more PotassiumPotassium +134.1%
Contains more IronIron +812.5%
Contains more CopperCopper +53.1%
Contains more ZincZinc +485.7%
Contains more PhosphorusPhosphorus +266.7%
Contains more ManganeseManganese +854.5%
Contains more SeleniumSelenium +2400%
Contains less SodiumSodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin CVitamin C +185.9%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +65.1%
Contains more Vitamin B2Vitamin B2 +277.4%
Contains more Vitamin B3Vitamin B3 +213.2%
Contains more Vitamin B5Vitamin B5 +118.7%
Contains more Vitamin B6Vitamin B6 +230.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +384.6%
Contains more CholineCholine +142.9%
Contains more Vitamin AVitamin A +87.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +266.2%
Contains more FatsFats +164.3%
Contains more OtherOther +135.1%
Contains more CarbsCarbs +60.5%
~equal in Water ~88.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains less Sat. FatSaturated fat -46.2%
Contains more Mono. FatMonounsaturated fat +81.8%
~equal in Polyunsaturated fat ~0.036g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +3410%
Contains more GlucoseGlucose +228.6%
Contains more FructoseFructose +160.3%
~equal in Starch ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Grapefruit
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Grapefruit DV% diff.
Vitamin K 101.6µg 0µg 85%
Vitamin C 89.2mg 31.2mg 64%
Folate 63µg 13µg 13%
Vitamin B6 0.175mg 0.053mg 9%
Manganese 0.21mg 0.022mg 8%
Iron 0.73mg 0.08mg 8%
Vitamin B2 0.117mg 0.031mg 7%
Phosphorus 66mg 18mg 7%
Vitamin B5 0.573mg 0.262mg 6%
Potassium 316mg 135mg 5%
Protein 2.82g 0.77g 4%
Selenium 2.5µg 0.1µg 4%
Vitamin E 0.78mg 0.13mg 4%
Fiber 2.6g 1.6g 4%
Zinc 0.41mg 0.07mg 3%
Vitamin A 31µg 58µg 3%
Vitamin B3 0.639mg 0.204mg 3%
Calcium 47mg 22mg 3%
Magnesium 21mg 9mg 3%
Copper 0.049mg 0.032mg 2%
Choline 18.7mg 7.7mg 2%
Vitamin B1 0.071mg 0.043mg 2%
Fructose 0.68g 1.77g 1%
Sodium 33mg 0mg 1%
Carbs 6.64g 10.66g 1%
Calories 34kcal 42kcal 0%
Fats 0.37g 0.14g 0%
Net carbs 4.04g 9.06g N/A
Sugar 1.7g 6.89g N/A
Saturated fat 0.039g 0.021g 0%
Monounsaturated fat 0.011g 0.02g 0%
Polyunsaturated fat 0.038g 0.036g 0%
Tryptophan 0.033mg 0.008mg 0%
Threonine 0.088mg 0.013mg 0%
Isoleucine 0.079mg 0.008mg 0%
Leucine 0.129mg 0.015mg 0%
Lysine 0.135mg 0.019mg 0%
Methionine 0.038mg 0.007mg 0%
Phenylalanine 0.117mg 0.013mg 0%
Valine 0.125mg 0.015mg 0%
Histidine 0.059mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Grapefruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
59%
Broccoli
15%
Grapefruit
Minerals Daily Need Coverage Score
19%
Broccoli
5%
Grapefruit

Comparison summary

Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Grapefruit
Grapefruit is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 7)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.1)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 5.19g)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.