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  6. Arborio rice vs. Broccoli

Arborio rice vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between Arborio rice and Broccoli

  • Arborio rice has more Iron, Selenium, Vitamin B1, Manganese, and Vitamin B3, while Broccoli has more Vitamin C, Vitamin B6, Potassium, and Vitamin B2.
  • Broccoli covers your daily need of Vitamin C 99% more than Arborio rice.
  • Arborio rice contains 3 times more Selenium than Broccoli. While Arborio rice contains 7.5µg of Selenium, Broccoli contains only 2.5µg.

These are the specific foods used in this comparison Rice, white, short-grain, enriched, cooked and Broccoli, raw.

Infographic

Arborio rice vs Broccoli 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.
Arborio rice
Arborio rice
5
:
5
Broccoli
Broccoli
Contains more Iron +100%
Contains less Sodium -100%
Contains more Copper +46.9%
Contains more Manganese +70%
Contains more Selenium +200%
Contains more Calcium +4600%
Contains more Magnesium +162.5%
Contains more Phosphorus +100%
Contains more Potassium +1115.4%
Equal in Zinc - 0.41
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Iron +100%
Contains less Sodium -100%
Contains more Copper +46.9%
Contains more Manganese +70%
Contains more Selenium +200%
Contains more Calcium +4600%
Contains more Magnesium +162.5%
Contains more Phosphorus +100%
Contains more Potassium +1115.4%
Equal in Zinc - 0.41

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.
Arborio rice
Arborio rice
2
:
8
Broccoli
Broccoli
Contains more Vitamin B1 +131%
Contains more Vitamin B3 +133.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +631.3%
Contains more Vitamin B5 +44.3%
Contains more Vitamin B6 +196.6%
Equal in Folate - 63
Arborio 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% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
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%
Contains more Vitamin B1 +131%
Contains more Vitamin B3 +133.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +631.3%
Contains more Vitamin B5 +44.3%
Contains more Vitamin B6 +196.6%
Equal in Folate - 63

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arborio rice
Arborio rice
1
:
4
Broccoli
Broccoli
Contains more Carbs +332.7%
Contains more Protein +19.5%
Contains more Fats +94.7%
Contains more Water +30.3%
Contains more Other +357.9%
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Carbs +332.7%
Contains more Protein +19.5%
Contains more Fats +94.7%
Contains more Water +30.3%
Contains more Other +357.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arborio rice
Arborio rice
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +427.3%
Contains more Polyunsaturated fat +31.6%
Contains less Saturated Fat -23.5%
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +427.3%
Contains more Polyunsaturated fat +31.6%
Contains less Saturated Fat -23.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Broccoli Opinion
Net carbs 28.73g 4.04g Arborio rice
Protein 2.36g 2.82g Broccoli
Fats 0.19g 0.37g Broccoli
Carbs 28.73g 6.64g Arborio rice
Calories 130kcal 34kcal Arborio rice
Fructose 0.68g Broccoli
Sugar 1.7g Arborio rice
Fiber 2.6g Broccoli
Calcium 1mg 47mg Broccoli
Iron 1.46mg 0.73mg Arborio rice
Magnesium 8mg 21mg Broccoli
Phosphorus 33mg 66mg Broccoli
Potassium 26mg 316mg Broccoli
Sodium 0mg 33mg Arborio rice
Zinc 0.4mg 0.41mg Broccoli
Copper 0.072mg 0.049mg Arborio rice
Manganese 0.357mg 0.21mg Arborio rice
Selenium 7.5µg 2.5µg Arborio rice
Vitamin A 0IU 623IU Broccoli
Vitamin A RAE 0µg 31µg Broccoli
Vitamin E 0.78mg Broccoli
Vitamin C 0mg 89.2mg Broccoli
Vitamin B1 0.164mg 0.071mg Arborio rice
Vitamin B2 0.016mg 0.117mg Broccoli
Vitamin B3 1.493mg 0.639mg Arborio rice
Vitamin B5 0.397mg 0.573mg Broccoli
Vitamin B6 0.059mg 0.175mg Broccoli
Folate 59µg 63µg Broccoli
Vitamin K 101.6µg Broccoli
Tryptophan 0.027mg 0.033mg Broccoli
Threonine 0.084mg 0.088mg Broccoli
Isoleucine 0.102mg 0.079mg Arborio rice
Leucine 0.195mg 0.129mg Arborio rice
Lysine 0.085mg 0.135mg Broccoli
Methionine 0.056mg 0.038mg Arborio rice
Phenylalanine 0.126mg 0.117mg Arborio rice
Valine 0.144mg 0.125mg Arborio rice
Histidine 0.056mg 0.059mg Broccoli
Saturated Fat 0.051g 0.039g Broccoli
Monounsaturated Fat 0.058g 0.011g Arborio rice
Polyunsaturated fat 0.05g 0.038g Arborio rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Broccoli
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
13%
Arborio rice
65%
Broccoli
Minerals Daily Need Coverage Score
20%
Arborio rice
19%
Broccoli

Comparison summary

Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 37)
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 is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 33mg)
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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.