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