Arborio rice vs. Chinese broccoli — In-Depth Nutrition Comparison
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Important differences between Arborio rice and Chinese broccoli
- Arborio rice has more Selenium, Iron, Vitamin B3, and Vitamin B1, however, Chinese broccoli has more Vitamin C, Vitamin B2, Folate, Calcium, Vitamin A RAE, and Potassium.
- Chinese broccoli's daily need coverage for Vitamin C is 31% more.
- Arborio rice has 6 times more Selenium than Chinese broccoli. Arborio rice has 7.5µg of Selenium, while Chinese broccoli has 1.3µg.
The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Broccoli, chinese, cooked.
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 IronIron | +160.7% |
| Contains more CopperCopper | +18% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +35.2% |
| Contains more SeleniumSelenium | +476.9% |
| Contains more MagnesiumMagnesium | +125% |
| Contains more CalciumCalcium | +9900% |
| Contains more PotassiumPotassium | +903.8% |
| Contains more PhosphorusPhosphorus | +24.2% |
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 | +72.6% |
| Contains more Vitamin B3Vitamin B3 | +241.6% |
| Contains more Vitamin B5Vitamin B5 | +149.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +812.5% |
| Contains more Vitamin B6Vitamin B6 | +18.6% |
| Contains more FolateFolate | +67.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
| Contains more ProteinProtein | +107% |
| Contains more CarbsCarbs | +654.1% |
| Contains more FatsFats | +278.9% |
| Contains more WaterWater | +36.5% |
| Contains more OtherOther | +315.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.051 g
Monounsaturated Fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated Fat:
Sat. Fat
0.11 g
Monounsaturated Fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
| Contains less Sat. FatSaturated Fat | -53.6% |
| Contains more Mono. FatMonounsaturated Fat | +16% |
| Contains more Poly. FatPolyunsaturated fat | +560% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 130kcal | 22kcal |
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| Protein | 2.36g | 1.14g |
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| Fats | 0.19g | 0.72g |
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| Vitamin C | 0mg | 28.2mg |
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| Net carbs | 28.73g | 1.31g |
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| Carbs | 28.73g | 3.81g |
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| Magnesium | 8mg | 18mg |
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| Calcium | 1mg | 100mg |
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| Potassium | 26mg | 261mg |
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| Iron | 1.46mg | 0.56mg |
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| Sugar | 0.84g |
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| Fiber | 2.5g |
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| Copper | 0.072mg | 0.061mg |
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| Zinc | 0.4mg | 0.39mg |
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| Phosphorus | 33mg | 41mg |
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| Sodium | 0mg | 7mg |
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| Vitamin A | 0IU | 1638IU |
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| Vitamin A RAE | 0µg | 82µg |
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| Vitamin E | 0.48mg |
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| Manganese | 0.357mg | 0.264mg |
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| Selenium | 7.5µg | 1.3µg |
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| Vitamin B1 | 0.164mg | 0.095mg |
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| Vitamin B2 | 0.016mg | 0.146mg |
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| Vitamin B3 | 1.493mg | 0.437mg |
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| Vitamin B5 | 0.397mg | 0.159mg |
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| Vitamin B6 | 0.059mg | 0.07mg |
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| Vitamin K | 84.8µg |
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| Folate | 59µg | 99µg |
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| Choline | 25.3mg |
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| Saturated Fat | 0.051g | 0.11g |
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| Monounsaturated Fat | 0.058g | 0.05g |
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| Polyunsaturated fat | 0.05g | 0.33g |
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| Tryptophan | 0.027mg |
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| Threonine | 0.084mg |
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| Isoleucine | 0.102mg |
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| Leucine | 0.195mg |
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| Lysine | 0.085mg |
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| Methionine | 0.056mg |
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| Phenylalanine | 0.126mg |
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| Valine | 0.144mg |
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| Histidine | 0.056mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
46%
Minerals Daily Need Coverage Score
20%
18%
Comparison summary
Which food is lower in glycemic index?
Chinese broccoli is lower in glycemic index (difference - 37)
Which food is cheaper?
Chinese broccoli is cheaper (difference - $1)
Which food is richer in vitamins?
Chinese broccoli is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Arborio rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Arborio rice is lower in Saturated Fat (difference - 0.059g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.