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Broccoli vs. Wild rice raw — In-Depth Nutrition Comparison

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How are broccoli and wild rice raw different?

  • Broccoli is richer in vitamin C and vitamin K, while wild rice raw is higher in copper, phosphorus, zinc, manganese, vitamin B3, magnesium, vitamin B6, and iron.
  • Broccoli covers your daily need for vitamin C, 99% more than wild rice raw.
  • Broccoli contains 53 times more vitamin K than wild rice raw. Broccoli contains 101.6µg of vitamin K, while wild rice raw contains 1.9µg.
  • Wild rice raw has a higher glycemic index (57) than broccoli (32).

Broccoli, raw and Wild rice, raw types were used in this article.

Infographic

Broccoli vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +123.8%
Contains more MagnesiumMagnesium +742.9%
Contains more PotassiumPotassium +35.1%
Contains more IronIron +168.5%
Contains more CopperCopper +969.4%
Contains more ZincZinc +1353.7%
Contains more PhosphorusPhosphorus +556.1%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +532.9%
Contains more SeleniumSelenium +12%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin KVitamin K +5247.4%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B2Vitamin B2 +123.9%
Contains more Vitamin B3Vitamin B3 +953.7%
Contains more Vitamin B5Vitamin B5 +87.4%
Contains more Vitamin B6Vitamin B6 +123.4%
Contains more FolateFolate +50.8%
Contains more CholineCholine +87.2%
~equal in Vitamin E ~0.82mg
~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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1050.8%
Contains more ProteinProtein +422.3%
Contains more FatsFats +191.9%
Contains more CarbsCarbs +1028%
Contains more OtherOther +75.9%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +1345.5%
Contains more Poly. FatPolyunsaturated fat +1678.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +570%
~equal in Starch ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Wild rice raw DV% diff.
Vitamin C 89.2mg 0mg 99%
Vitamin K 101.6µg 1.9µg 83%
Copper 0.049mg 0.524mg 53%
Phosphorus 66mg 433mg 52%
Zinc 0.41mg 5.96mg 50%
Manganese 0.21mg 1.329mg 49%
Vitamin B3 0.639mg 6.733mg 38%
Magnesium 21mg 177mg 37%
Protein 2.82g 14.73g 24%
Carbs 6.64g 74.9g 23%
Vitamin B6 0.175mg 0.391mg 17%
Calories 34kcal 357kcal 16%
Iron 0.73mg 1.96mg 15%
Fiber 2.6g 6.2g 14%
Vitamin B2 0.117mg 0.262mg 11%
Vitamin B5 0.573mg 1.074mg 10%
Folate 63µg 95µg 8%
Polyunsaturated fat 0.038g 0.676g 4%
Vitamin B1 0.071mg 0.115mg 4%
Calcium 47mg 21mg 3%
Vitamin A 31µg 1µg 3%
Choline 18.7mg 35mg 3%
Potassium 316mg 427mg 3%
Selenium 2.5µg 2.8µg 1%
Saturated fat 0.039g 0.156g 1%
Fats 0.37g 1.08g 1%
Fructose 0.68g 1%
Sodium 33mg 7mg 1%
Net carbs 4.04g 68.7g N/A
Sugar 1.7g 2.5g N/A
Vitamin E 0.78mg 0.82mg 0%
Monounsaturated fat 0.011g 0.159g 0%
Tryptophan 0.033mg 0.179mg 0%
Threonine 0.088mg 0.469mg 0%
Isoleucine 0.079mg 0.618mg 0%
Leucine 0.129mg 1.018mg 0%
Lysine 0.135mg 0.629mg 0%
Methionine 0.038mg 0.438mg 0%
Phenylalanine 0.117mg 0.721mg 0%
Valine 0.125mg 0.858mg 0%
Histidine 0.059mg 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
Minerals Daily Need Coverage Score
19%
Broccoli
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 26mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.8g)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.117g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.