Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Broccoli
  5. Compare
  6. Broccoli vs. Raisin

Broccoli vs. Raisin — In-Depth Nutrition Comparison

Compare

How are Broccoli and Raisin different?

  • Broccoli is richer in Vitamin C, Vitamin K, Folate, and Vitamin B5, while Raisin is higher in Copper, Iron, Potassium, and Phosphorus.
  • Broccoli covers your daily need of Vitamin C 97% more than Raisin.
  • Broccoli contains 29 times more Vitamin K than Raisin. Broccoli contains 101.6µg of Vitamin K, while Raisin contains 3.5µg.

Broccoli, raw and Raisins, seedless types were used in this article.

Infographic

Broccoli vs Raisin 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.
Broccoli
Broccoli
2
:
8
Raisin
Raisin
Contains more Zinc +86.4%
Contains more Selenium +316.7%
Contains more Iron +157.5%
Contains more Magnesium +52.4%
Contains more Phosphorus +53%
Contains more Potassium +137%
Contains less Sodium -66.7%
Contains more Copper +549%
Contains more Manganese +42.4%
Equal in Calcium - 50
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains more Zinc +86.4%
Contains more Selenium +316.7%
Contains more Iron +157.5%
Contains more Magnesium +52.4%
Contains more Phosphorus +53%
Contains more Potassium +137%
Contains less Sodium -66.7%
Contains more Copper +549%
Contains more Manganese +42.4%
Equal in Calcium - 50

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.
Broccoli
Broccoli
7
:
3
Raisin
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin E +550%
Contains more Vitamin C +3778.3%
Contains more Vitamin B5 +503.2%
Contains more Folate +1160%
Contains more Vitamin K +2802.9%
Contains more Vitamin B1 +49.3%
Contains more Vitamin B3 +19.9%
Equal in Vitamin B2 - 0.125
Equal in Vitamin B6 - 0.174
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +550%
Contains more Vitamin C +3778.3%
Contains more Vitamin B5 +503.2%
Contains more Folate +1160%
Contains more Vitamin K +2802.9%
Contains more Vitamin B1 +49.3%
Contains more Vitamin B3 +19.9%
Equal in Vitamin B2 - 0.125
Equal in Vitamin B6 - 0.174

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
1
:
4
Raisin
Raisin
Contains more Water +478.7%
Contains more Fats +24.3%
Contains more Carbs +1092.5%
Contains more Other +113.8%
Equal in Protein - 3.07
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Water +478.7%
Contains more Fats +24.3%
Contains more Carbs +1092.5%
Contains more Other +113.8%
Equal in Protein - 3.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
2
:
1
Raisin
Raisin
Contains less Saturated Fat -32.8%
Contains more Monounsaturated Fat +363.6%
Equal in Polyunsaturated fat - 0.037
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains less Saturated Fat -32.8%
Contains more Monounsaturated Fat +363.6%
Equal in Polyunsaturated fat - 0.037

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
2
:
4
Raisin
Raisin
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +350%
Contains more Glucose +5563.3%
Contains more Fructose +4264.7%
Broccoli
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
Raisin
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +350%
Contains more Glucose +5563.3%
Contains more Fructose +4264.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Raisin Opinion
Net carbs 4.04g 75.48g Raisin
Protein 2.82g 3.07g Raisin
Fats 0.37g 0.46g Raisin
Carbs 6.64g 79.18g Raisin
Calories 34kcal 299kcal Raisin
Starch 0g 2.7g Raisin
Fructose 0.68g 29.68g Raisin
Sugar 1.7g 59.19g Broccoli
Fiber 2.6g 3.7g Raisin
Calcium 47mg 50mg Raisin
Iron 0.73mg 1.88mg Raisin
Magnesium 21mg 32mg Raisin
Phosphorus 66mg 101mg Raisin
Potassium 316mg 749mg Raisin
Sodium 33mg 11mg Raisin
Zinc 0.41mg 0.22mg Broccoli
Copper 0.049mg 0.318mg Raisin
Manganese 0.21mg 0.299mg Raisin
Selenium 2.5µg 0.6µg Broccoli
Vitamin A 623IU 0IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 0.12mg Broccoli
Vitamin C 89.2mg 2.3mg Broccoli
Vitamin B1 0.071mg 0.106mg Raisin
Vitamin B2 0.117mg 0.125mg Raisin
Vitamin B3 0.639mg 0.766mg Raisin
Vitamin B5 0.573mg 0.095mg Broccoli
Vitamin B6 0.175mg 0.174mg Broccoli
Folate 63µg 5µg Broccoli
Vitamin K 101.6µg 3.5µg Broccoli
Tryptophan 0.033mg 0.05mg Raisin
Threonine 0.088mg 0.077mg Broccoli
Isoleucine 0.079mg 0.057mg Broccoli
Leucine 0.129mg 0.096mg Broccoli
Lysine 0.135mg 0.084mg Broccoli
Methionine 0.038mg 0.021mg Broccoli
Phenylalanine 0.117mg 0.065mg Broccoli
Valine 0.125mg 0.083mg Broccoli
Histidine 0.059mg 0.072mg Raisin
Saturated Fat 0.039g 0.058g Broccoli
Monounsaturated Fat 0.011g 0.051g Raisin
Polyunsaturated fat 0.038g 0.037g Broccoli
Omega-6 - Gamma-linoleic acid 0g 0.001g Raisin

Which food is preferable for your diet?

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

People also compare

Broccoli
Broccoli vs Cabbage
Cabbage
Broccoli
Broccoli vs Carrot
Carrot
Broccoli
Broccoli vs Cauliflower
Cauliflower
Raisin
Raisin vs Prunes
Prunes
Raisin
Raisin vs Dates
Dates
Raisin
Raisin vs Grape
Grape

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
65%
Broccoli
12%
Raisin
Minerals Daily Need Coverage Score
19%
Broccoli
37%
Raisin

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 22mg)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 57.49g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 32)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.6)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.