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Broccoli vs. Rice — In-Depth Nutrition Comparison

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A recap on the differences between broccoli and rice

  • Broccoli has more vitamin C, vitamin K, vitamin A, fiber, potassium, vitamin B2, and vitamin B6; however, rice is higher in manganese, selenium, and vitamin B1.
  • Broccoli covers your daily vitamin C needs 99% more than rice.
  • The glycemic index of rice is higher.

Food varieties used in this article are Broccoli, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Broccoli vs 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%
Rice
Rice
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +370%
Contains more PotassiumPotassium +802.9%
Contains more PhosphorusPhosphorus +53.5%
Contains more IronIron +64.4%
Contains more CopperCopper +40.8%
Contains more ZincZinc +19.5%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +124.8%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Rice
Rice
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1850%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B5Vitamin B5 +46.9%
Contains more Vitamin B6Vitamin B6 +88.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +129.6%
Contains more Vitamin B3Vitamin B3 +131%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~58µg

All nutrients comparison - raw data values

Nutrient Broccoli Rice DV% diff.
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 0µg 85%
Manganese 0.21mg 0.472mg 11%
Fiber 2.6g 0.4g 9%
Selenium 2.5µg 7.5µg 9%
Potassium 316mg 35mg 8%
Vitamin B1 0.071mg 0.163mg 8%
Vitamin B2 0.117mg 0.013mg 8%
Carbs 6.64g 28.17g 7%
Iron 0.73mg 1.2mg 6%
Vitamin B6 0.175mg 0.093mg 6%
Calories 34kcal 130kcal 5%
Vitamin E 0.78mg 0.04mg 5%
Vitamin B3 0.639mg 1.476mg 5%
Calcium 47mg 10mg 4%
Vitamin B5 0.573mg 0.39mg 4%
Phosphorus 66mg 43mg 3%
Vitamin A 31µg 0µg 3%
Choline 18.7mg 2.1mg 3%
Magnesium 21mg 12mg 2%
Copper 0.049mg 0.069mg 2%
Zinc 0.41mg 0.49mg 1%
Sodium 33mg 1mg 1%
Folate 63µg 58µg 1%
Fructose 0.68g 1%
Protein 2.82g 2.69g 0%
Protein per 100 calories 8.3g 2.1g N/A
Calories per 10 g protein 121kcal 483kcal N/A
Weight per 100 calories 294g 77g N/A
Fats 0.37g 0.28g 0%
Net carbs 4.04g 27.77g N/A
Sugar 1.7g 0.05g N/A
Saturated fat 0.039g 0.077g 0%
Monounsaturated fat 0.011g 0.088g 0%
Polyunsaturated fat 0.038g 0.076g 0%
Tryptophan 0.033mg 0.031mg 0%
Threonine 0.088mg 0.096mg 0%
Isoleucine 0.079mg 0.116mg 0%
Leucine 0.129mg 0.222mg 0%
Lysine 0.135mg 0.097mg 0%
Methionine 0.038mg 0.063mg 0%
Phenylalanine 0.117mg 0.144mg 0%
Valine 0.125mg 0.164mg 0%
Histidine 0.059mg 0.063mg 0%

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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more FatsFats +32.1%
Contains more WaterWater +30.5%
Contains more OtherOther +107.1%
Contains more CarbsCarbs +324.2%
~equal in Protein ~2.69g

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
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -49.4%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +100%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.