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, fiber, potassium, vitamin B2, and vitamin B6; however, rice is higher in manganese, selenium, vitamin B1, and carbs.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Broccoli

Rice

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Broccoli

Rice

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			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%