Broccoli vs. Rice — In-Depth Nutrition Comparison
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A recap on differences between Broccoli and Rice
- Broccoli has more Vitamin C, Vitamin K, Fiber, Potassium, Vitamin B2, and Vitamin B6, however, Rice is higher in Manganese, Selenium, Vitamin B1, and Iron.
- Broccoli covers your daily Vitamin C needs 99% more than Rice.
Food varieties used in this article are Broccoli, raw and Rice, white, long-grain, regular, enriched, cooked.
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.
| 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.
| 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 CholineCholine | +790.5% |
| Contains more Vitamin B1Vitamin B1 | +129.6% |
| Contains more Vitamin B3Vitamin B3 | +131% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated Fat | -49.4% |
| Contains more Mono. FatMonounsaturated Fat | +700% |
| Contains more Poly. FatPolyunsaturated fat | +100% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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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 Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 34kcal | 130kcal |
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| Protein | 2.82g | 2.69g |
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| Fats | 0.37g | 0.28g |
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| Vitamin C | 89.2mg | 0mg |
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| Net carbs | 4.04g | 27.77g |
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| Carbs | 6.64g | 28.17g |
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| Magnesium | 21mg | 12mg |
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| Calcium | 47mg | 10mg |
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| Potassium | 316mg | 35mg |
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| Iron | 0.73mg | 1.2mg |
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| Sugar | 1.7g | 0.05g |
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| Fiber | 2.6g | 0.4g |
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| Copper | 0.049mg | 0.069mg |
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| Zinc | 0.41mg | 0.49mg |
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| Phosphorus | 66mg | 43mg |
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| Sodium | 33mg | 1mg |
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| Vitamin A | 623IU | 0IU |
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| Vitamin A | 31µg | 0µg |
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| Vitamin E | 0.78mg | 0.04mg |
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| Manganese | 0.21mg | 0.472mg |
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| Selenium | 2.5µg | 7.5µg |
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| Vitamin B1 | 0.071mg | 0.163mg |
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| Vitamin B2 | 0.117mg | 0.013mg |
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| Vitamin B3 | 0.639mg | 1.476mg |
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| Vitamin B5 | 0.573mg | 0.39mg |
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| Vitamin B6 | 0.175mg | 0.093mg |
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| Vitamin K | 101.6µg | 0µg |
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| Folate | 63µg | 58µg |
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| Choline | 18.7mg | 2.1mg |
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| Saturated Fat | 0.039g | 0.077g |
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| Monounsaturated Fat | 0.011g | 0.088g |
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| Polyunsaturated fat | 0.038g | 0.076g |
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| Tryptophan | 0.033mg | 0.031mg |
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| Threonine | 0.088mg | 0.096mg |
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| Isoleucine | 0.079mg | 0.116mg |
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| Leucine | 0.129mg | 0.222mg |
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| Lysine | 0.135mg | 0.097mg |
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| Methionine | 0.038mg | 0.063mg |
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| Phenylalanine | 0.117mg | 0.144mg |
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| Valine | 0.125mg | 0.164mg |
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| Histidine | 0.059mg | 0.063mg |
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| Fructose | 0.68g |
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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
61%
12%
Minerals Daily Need Coverage Score
19%
22%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 1.65g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Broccoli is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Broccoli is lower in glycemic index (difference - 28)
Which food is cheaper?
Broccoli is cheaper (difference - $0.6)
Which food is richer in vitamins?
Broccoli is relatively richer in vitamins
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.