Broccoli vs. Arborio rice — In-Depth Nutrition Comparison
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Summary of differences between broccoli and arborio rice
- Broccoli has more vitamin C, vitamin A, vitamin B6, potassium, and vitamin B2, while arborio rice has more iron, selenium, vitamin B1, manganese, and vitamin B3.
- Broccoli covers your daily need for vitamin C, 99% more than arborio rice.
- Broccoli has a lower glycemic index. The glycemic index of broccoli is 32, while the glycemic index of arborio rice is 69.
These are the specific foods used in this comparison Broccoli, raw and Rice, white, short-grain, enriched, 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 MagnesiumMagnesium | +162.5% |
| Contains more CalciumCalcium | +4600% |
| Contains more PotassiumPotassium | +1115.4% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +46.9% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +70% |
| Contains more SeleniumSelenium | +200% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +631.3% |
| Contains more Vitamin B5Vitamin B5 | +44.3% |
| Contains more Vitamin B6Vitamin B6 | +196.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +131% |
| Contains more Vitamin B3Vitamin B3 | +133.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 89.2mg | 0mg | 99% |
| Vitamin K | 101.6µg | 85% | |
| Fiber | 2.6g | 10% | |
| Vitamin B6 | 0.175mg | 0.059mg | 9% |
| Potassium | 316mg | 26mg | 9% |
| Iron | 0.73mg | 1.46mg | 9% |
| Selenium | 2.5µg | 7.5µg | 9% |
| Vitamin B1 | 0.071mg | 0.164mg | 8% |
| Vitamin B2 | 0.117mg | 0.016mg | 8% |
| Carbs | 6.64g | 28.73g | 7% |
| Manganese | 0.21mg | 0.357mg | 6% |
| Vitamin E | 0.78mg | 5% | |
| Vitamin B3 | 0.639mg | 1.493mg | 5% |
| Calories | 34kcal | 130kcal | 5% |
| Phosphorus | 66mg | 33mg | 5% |
| Calcium | 47mg | 1mg | 5% |
| Vitamin B5 | 0.573mg | 0.397mg | 4% |
| Magnesium | 21mg | 8mg | 3% |
| Choline | 18.7mg | 3% | |
| Copper | 0.049mg | 0.072mg | 3% |
| Vitamin A | 31µg | 0µg | 3% |
| Fructose | 0.68g | 1% | |
| Sodium | 33mg | 0mg | 1% |
| Protein | 2.82g | 2.36g | 1% |
| Folate | 63µg | 59µg | 1% |
| Fats | 0.37g | 0.19g | 0% |
| Net carbs | 4.04g | 28.73g | N/A |
| Sugar | 1.7g | N/A | |
| Zinc | 0.41mg | 0.4mg | 0% |
| Saturated fat | 0.039g | 0.051g | 0% |
| Monounsaturated fat | 0.011g | 0.058g | 0% |
| Polyunsaturated fat | 0.038g | 0.05g | 0% |
| Tryptophan | 0.033mg | 0.027mg | 0% |
| Threonine | 0.088mg | 0.084mg | 0% |
| Isoleucine | 0.079mg | 0.102mg | 0% |
| Leucine | 0.129mg | 0.195mg | 0% |
| Lysine | 0.135mg | 0.085mg | 0% |
| Methionine | 0.038mg | 0.056mg | 0% |
| Phenylalanine | 0.117mg | 0.126mg | 0% |
| Valine | 0.125mg | 0.144mg | 0% |
| Histidine | 0.059mg | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.82 g
Fats:
0.37 g
Carbs:
6.64 g
Water:
89.3 g
Other:
0.87 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more ProteinProtein | +19.5% |
| Contains more FatsFats | +94.7% |
| Contains more WaterWater | +30.3% |
| Contains more OtherOther | +357.9% |
| Contains more CarbsCarbs | +332.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.038 g
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains less Sat. FatSaturated fat | -23.5% |
| Contains more Mono. FatMonounsaturated fat | +427.3% |
| Contains more Poly. FatPolyunsaturated fat | +31.6% |
