Apple Juice vs Broccoli: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Broccoli is generally healthier
Broccoli comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (34 vs 46), more protein (2.8g vs 0.1g), more fiber (2.4g vs 0.2g), less sugar (1.4g vs 10g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Broccoli
34 kcal
More Protein
Broccoli
2.8g
More Fiber
Broccoli
2.4g
Less Sugar
Broccoli
1.4g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Apple Juice | Broccoli | Difference |
|---|---|---|---|
| Calories | 46kcal | 34kcal✓ | +12.0kcal |
| Protein | 0.1g | 2.8g✓ | -2.7g |
| Carbohydrates | 11g | 7g✓ | +4.0g |
| Fat | 0.1g✓ | 0.4g | -0.3g |
| Fiber | 0.2g | 2.4g✓ | -2.2g |
| Sugar | 10g | 1.4g✓ | +8.6g |
| Sodium | 7mg✓ | 64mg | -57.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Apple Juice
Broccoli
Diet Compatibility
Apple Juice
Broccoli
When to Choose Apple Juice
- ✓Lower sodium (7mg vs 64mg)
Common Uses
When to Choose Broccoli
- ✓Lower in calories (34 vs 46)
- ✓Higher in protein (2.8g vs 0.1g)
- ✓More fiber (2.4g vs 0.2g)
- ✓Lower in carbs (7g vs 11g)
- ✓Less sugar (1.4g vs 10g)
Common Uses
Apple Juice vs Broccoli: Nutritional Analysis
Apple Juice is more calorie-dense at 46 calories per 100g compared to 34 for Broccoli, a difference of 12 calories. On the protein front, Broccoli delivers more with 2.8g per 100g versus 0.1g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Apple Juice and Broccoli tell different nutritional stories. Apple Juice provides 11g of carbohydrates, 0.1g of fat, and 0.2g of fiber per 100g, while Broccoli contains 7g carbs, 0.4g fat, and 2.4g fiber. The higher fiber content in Broccoli supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Apple Juice contains 10g while Broccoli has 1.4g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Broccoli is the lower-calorie choice at 34 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Broccoli provides more protein (2.8g/100g), supporting muscle repair and growth.
- For sustained energy: Broccoli offers more fiber (2.4g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Apple Juice or Broccoli?
Apple Juice has more calories with 46 kcal per 100g, compared to Broccoli with 34 kcal. That's a difference of 12 calories per 100g serving.
Is Apple Juice healthier than Broccoli?
Based on our nutritional analysis, Broccoli is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Broccoli has 34 calories, 2.8g protein, and 2.4g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Apple Juice and Broccoli?
Broccoli has more protein with 2.8g per 100g, compared to Apple Juice with 0.1g. Broccoli provides 2.7g more protein per 100g serving.
Which is better for weight loss, Apple Juice or Broccoli?
For weight loss, Broccoli is the better choice with only 34 calories per 100g compared to 46 calories in Apple Juice. Broccoli also offers 2.4g of fiber per 100g, which helps you feel fuller longer.
Does Apple Juice or Broccoli have fewer carbs?
Broccoli has fewer carbs with 7g per 100g, compared to Apple Juice with 11g. If you're following a low-carb diet, Broccoli is the better option with 4.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.