Broccoli vs. Raisin — In-Depth Nutrition Comparison
Compare
How are broccoli and raisins different?
- Broccoli is richer in vitamin C, vitamin K, folate, vitamin A, and vitamin B5, while raisins are higher in copper, iron, potassium, and phosphorus.
- Broccoli covers your daily need for vitamin C, 97% more than raisins.
- Raisins have a higher glycemic index (64) than broccoli (32).
Broccoli, raw and Raisins, seedless types were used in this article.
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.
| Contains more ZincZinc | +86.4% |
| Contains more SeleniumSelenium | +316.7% |
| Contains more MagnesiumMagnesium | +52.4% |
| Contains more PotassiumPotassium | +137% |
| Contains more IronIron | +157.5% |
| Contains more CopperCopper | +549% |
| Contains more PhosphorusPhosphorus | +53% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +42.4% |
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.
| Contains more Vitamin CVitamin C | +3778.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +550% |
| Contains more Vitamin B5Vitamin B5 | +503.2% |
| Contains more Vitamin KVitamin K | +2802.9% |
| Contains more FolateFolate | +1160% |
| Contains more CholineCholine | +68.5% |
| Contains more Vitamin B1Vitamin B1 | +49.3% |
| Contains more Vitamin B3Vitamin B3 | +19.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 89.2mg | 2.3mg | 97% |
| Vitamin K | 101.6µg | 3.5µg | 82% |
| Fructose | 0.68g | 29.68g | 36% |
| Copper | 0.049mg | 0.318mg | 30% |
| Carbs | 6.64g | 79.18g | 24% |
| Folate | 63µg | 5µg | 15% |
| Iron | 0.73mg | 1.88mg | 14% |
| Calories | 34kcal | 299kcal | 13% |
| Potassium | 316mg | 749mg | 13% |
| Vitamin B5 | 0.573mg | 0.095mg | 10% |
| Phosphorus | 66mg | 101mg | 5% |
| Fiber | 2.6g | 3.7g | 4% |
| Manganese | 0.21mg | 0.299mg | 4% |
| Vitamin E | 0.78mg | 0.12mg | 4% |
| Vitamin A | 31µg | 0µg | 3% |
| Selenium | 2.5µg | 0.6µg | 3% |
| Vitamin B1 | 0.071mg | 0.106mg | 3% |
| Magnesium | 21mg | 32mg | 3% |
| Zinc | 0.41mg | 0.22mg | 2% |
| Sodium | 33mg | 11mg | 1% |
| Protein | 2.82g | 3.07g | 1% |
| Vitamin B2 | 0.117mg | 0.125mg | 1% |
| Vitamin B3 | 0.639mg | 0.766mg | 1% |
| Choline | 18.7mg | 11.1mg | 1% |
| Starch | 0g | 2.7g | 1% |
| Fats | 0.37g | 0.46g | 0% |
| Net carbs | 4.04g | 75.48g | N/A |
| Calcium | 47mg | 50mg | 0% |
| Sugar | 1.7g | 59.19g | N/A |
| Vitamin B6 | 0.175mg | 0.174mg | 0% |
| Saturated fat | 0.039g | 0.058g | 0% |
| Monounsaturated fat | 0.011g | 0.051g | 0% |
| Polyunsaturated fat | 0.038g | 0.037g | 0% |
| Tryptophan | 0.033mg | 0.05mg | 0% |
| Threonine | 0.088mg | 0.077mg | 0% |
| Isoleucine | 0.079mg | 0.057mg | 0% |
| Leucine | 0.129mg | 0.096mg | 0% |
| Lysine | 0.135mg | 0.084mg | 0% |
| Methionine | 0.038mg | 0.021mg | 0% |
| Phenylalanine | 0.117mg | 0.065mg | 0% |
| Valine | 0.125mg | 0.083mg | 0% |
| Histidine | 0.059mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +478.7% |
| Contains more FatsFats | +24.3% |
| Contains more CarbsCarbs | +1092.5% |
| Contains more OtherOther | +113.8% |
~equal in
Protein
~3.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.8% |
| Contains more Mono. FatMonounsaturated fat | +363.6% |
~equal in
Polyunsaturated fat
~0.037g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +350% |
| Contains more GlucoseGlucose | +5563.3% |
| Contains more FructoseFructose | +4264.7% |
~equal in
Galactose
~0g
