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  6. Broccoli vs. Brown rice

Broccoli vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between Broccoli and Brown rice?

  • Broccoli is higher in Vitamin C, Vitamin K, Folate, and Potassium, yet Brown rice is higher in Manganese, Vitamin B3, Vitamin B1, Copper, Selenium, and Phosphorus.
  • Broccoli's daily need coverage for Vitamin C is 99% more.
  • Broccoli has 508 times more Vitamin K than Brown rice. While Broccoli has 101.6µg of Vitamin K, Brown rice has only 0.2µg.

We used Broccoli, raw and Rice, brown, long-grain, cooked types in this article.

Infographic

Broccoli vs Brown rice 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
3
:
7
Brown rice
Brown rice
Contains more Calcium +1466.7%
Contains more Iron +30.4%
Contains more Potassium +267.4%
Contains more Magnesium +85.7%
Contains more Phosphorus +56.1%
Contains less Sodium -87.9%
Contains more Zinc +73.2%
Contains more Copper +116.3%
Contains more Manganese +363.8%
Contains more Selenium +132%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1466.7%
Contains more Iron +30.4%
Contains more Potassium +267.4%
Contains more Magnesium +85.7%
Contains more Phosphorus +56.1%
Contains less Sodium -87.9%
Contains more Zinc +73.2%
Contains more Copper +116.3%
Contains more Manganese +363.8%
Contains more Selenium +132%

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
8
:
2
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +358.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +69.6%
Contains more Vitamin B5 +50.8%
Contains more Vitamin B6 +42.3%
Contains more Folate +600%
Contains more Vitamin K +50700%
Contains more Vitamin B1 +150.7%
Contains more Vitamin B3 +300.8%
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +358.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +69.6%
Contains more Vitamin B5 +50.8%
Contains more Vitamin B6 +42.3%
Contains more Folate +600%
Contains more Vitamin K +50700%
Contains more Vitamin B1 +150.7%
Contains more Vitamin B3 +300.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
3
:
2
Brown rice
Brown rice
Contains more Water +27.1%
Contains more Other +97.7%
Contains more Fats +162.2%
Contains more Carbs +285.2%
Equal in Protein - 2.74
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Water +27.1%
Contains more Other +97.7%
Contains more Fats +162.2%
Contains more Carbs +285.2%
Equal in Protein - 2.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +3254.5%
Contains more Polyunsaturated fat +863.2%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +3254.5%
Contains more Polyunsaturated fat +863.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
4
:
2
Brown rice
Brown rice
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +140%
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
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Lactose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Sucrose +140%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Brown rice Opinion
Net carbs 4.04g 23.98g Brown rice
Protein 2.82g 2.74g Broccoli
Fats 0.37g 0.97g Brown rice
Carbs 6.64g 25.58g Brown rice
Calories 34kcal 123kcal Brown rice
Starch 0g 24.79g Brown rice
Fructose 0.68g 0g Broccoli
Sugar 1.7g 0.24g Brown rice
Fiber 2.6g 1.6g Broccoli
Calcium 47mg 3mg Broccoli
Iron 0.73mg 0.56mg Broccoli
Magnesium 21mg 39mg Brown rice
Phosphorus 66mg 103mg Brown rice
Potassium 316mg 86mg Broccoli
Sodium 33mg 4mg Brown rice
Zinc 0.41mg 0.71mg Brown rice
Copper 0.049mg 0.106mg Brown rice
Manganese 0.21mg 0.974mg Brown rice
Selenium 2.5µg 5.8µg Brown rice
Vitamin A 623IU 0IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 0.17mg Broccoli
Vitamin C 89.2mg 0mg Broccoli
Vitamin B1 0.071mg 0.178mg Brown rice
Vitamin B2 0.117mg 0.069mg Broccoli
Vitamin B3 0.639mg 2.561mg Brown rice
Vitamin B5 0.573mg 0.38mg Broccoli
Vitamin B6 0.175mg 0.123mg Broccoli
Folate 63µg 9µg Broccoli
Vitamin K 101.6µg 0.2µg Broccoli
Tryptophan 0.033mg 0.033mg
Threonine 0.088mg 0.095mg Brown rice
Isoleucine 0.079mg 0.109mg Brown rice
Leucine 0.129mg 0.214mg Brown rice
Lysine 0.135mg 0.099mg Broccoli
Methionine 0.038mg 0.058mg Brown rice
Phenylalanine 0.117mg 0.133mg Brown rice
Valine 0.125mg 0.151mg Brown rice
Histidine 0.059mg 0.066mg Brown rice
Saturated Fat 0.039g 0.26g Broccoli
Monounsaturated Fat 0.011g 0.369g Brown rice
Polyunsaturated fat 0.038g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
Broccoli
14%
Brown rice
Minerals Daily Need Coverage Score
19%
Broccoli
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.46g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.221g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 34)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $1.6)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.