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Broccoli vs. Glutinous rice — In-Depth Nutrition Comparison

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A recap on differences between broccoli and glutinous rice

  • Glutinous rice has less vitamin C, vitamin K, folate, vitamin A, vitamin B6, potassium, phosphorus, vitamin B2, iron, and vitamin B5.
  • Broccoli covers your daily vitamin C needs 99% more than glutinous rice.
  • The glycemic index of glutinous rice is higher.

Food varieties used in this article are Broccoli, raw and Rice, white, glutinous, unenriched, cooked.

Infographic

Broccoli vs Glutinous 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +2250%
Contains more PotassiumPotassium +3060%
Contains more IronIron +421.4%
Contains more PhosphorusPhosphorus +725%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +24.8%
Contains more SeleniumSelenium +124%
~equal in Copper ~0.049mg
~equal in Zinc ~0.41mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1850%
Contains more Vitamin B1Vitamin B1 +255%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +120.3%
Contains more Vitamin B5Vitamin B5 +166.5%
Contains more Vitamin B6Vitamin B6 +573.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6200%
Contains more CholineCholine +790.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +39.6%
Contains more FatsFats +94.7%
Contains more WaterWater +16.5%
Contains more OtherOther +1142.9%
Contains more CarbsCarbs +217.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +536.4%
Contains more Poly. FatPolyunsaturated fat +81.6%
~equal in Saturated fat ~0.039g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Glutinous rice DV% diff.
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 0µg 85%
Folate 63µg 1µg 16%
Vitamin B6 0.175mg 0.026mg 11%
Potassium 316mg 10mg 9%
Vitamin B2 0.117mg 0.013mg 8%
Phosphorus 66mg 8mg 8%
Vitamin B5 0.573mg 0.215mg 7%
Iron 0.73mg 0.14mg 7%
Fiber 2.6g 1g 6%
Selenium 2.5µg 5.6µg 6%
Vitamin E 0.78mg 0.04mg 5%
Calcium 47mg 2mg 5%
Carbs 6.64g 21.09g 5%
Magnesium 21mg 5mg 4%
Vitamin B1 0.071mg 0.02mg 4%
Choline 18.7mg 2.1mg 3%
Calories 34kcal 97kcal 3%
Vitamin A 31µg 0µg 3%
Manganese 0.21mg 0.262mg 2%
Vitamin B3 0.639mg 0.29mg 2%
Protein 2.82g 2.02g 2%
Fructose 0.68g 1%
Sodium 33mg 5mg 1%
Fats 0.37g 0.19g 0%
Net carbs 4.04g 20.09g N/A
Sugar 1.7g 0.05g N/A
Copper 0.049mg 0.049mg 0%
Zinc 0.41mg 0.41mg 0%
Saturated fat 0.039g 0.039g 0%
Monounsaturated fat 0.011g 0.07g 0%
Polyunsaturated fat 0.038g 0.069g 0%
Tryptophan 0.033mg 0.023mg 0%
Threonine 0.088mg 0.072mg 0%
Isoleucine 0.079mg 0.087mg 0%
Leucine 0.129mg 0.167mg 0%
Lysine 0.135mg 0.073mg 0%
Methionine 0.038mg 0.047mg 0%
Phenylalanine 0.117mg 0.108mg 0%
Valine 0.125mg 0.123mg 0%
Histidine 0.059mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Glutinous rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
59%
Broccoli
3%
Glutinous rice
Minerals Daily Need Coverage Score
19%
Broccoli
11%
Glutinous rice

Comparison summary

Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Glutinous rice
Glutinous rice contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 66)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.6)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
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 contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0.039 g)

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.