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  6. Chinese broccoli vs. Arborio rice

Chinese broccoli vs. Arborio rice — In-Depth Nutrition Comparison

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Important differences between chinese broccoli and arborio rice

  • Chinese broccoli has more vitamin A, vitamin C, vitamin B2, folate, calcium, and potassium; however, arborio rice has more selenium, iron, vitamin B3, and vitamin B1.
  • Chinese broccoli's daily need coverage for vitamin A is 33% more.
  • Arborio rice has a higher glycemic index than chinese broccoli.

The food varieties used in the comparison are Broccoli, chinese, cooked and Rice, white, short-grain, enriched, cooked.

Infographic

Chinese broccoli vs Arborio 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +9900%
Contains more PotassiumPotassium +903.8%
Contains more PhosphorusPhosphorus +24.2%
Contains more IronIron +160.7%
Contains more CopperCopper +18%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +35.2%
Contains more SeleniumSelenium +476.9%
~equal in Zinc ~0.4mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +812.5%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +67.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +72.6%
Contains more Vitamin B3Vitamin B3 +241.6%
Contains more Vitamin B5Vitamin B5 +149.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Arborio rice DV% diff.
Vitamin K 84.8µg 71%
Vitamin C 28.2mg 0mg 31%
Iron 0.56mg 1.46mg 11%
Selenium 1.3µg 7.5µg 11%
Folate 99µg 59µg 10%
Calcium 100mg 1mg 10%
Fiber 2.5g 10%
Vitamin B2 0.146mg 0.016mg 10%
Vitamin A 82µg 0µg 9%
Carbs 3.81g 28.73g 8%
Potassium 261mg 26mg 7%
Vitamin B3 0.437mg 1.493mg 7%
Vitamin B1 0.095mg 0.164mg 6%
Choline 25.3mg 5%
Vitamin B5 0.159mg 0.397mg 5%
Calories 22kcal 130kcal 5%
Manganese 0.264mg 0.357mg 4%
Vitamin E 0.48mg 3%
Polyunsaturated fat 0.33g 0.05g 2%
Protein 1.14g 2.36g 2%
Magnesium 18mg 8mg 2%
Phosphorus 41mg 33mg 1%
Copper 0.061mg 0.072mg 1%
Vitamin B6 0.07mg 0.059mg 1%
Fats 0.72g 0.19g 1%
Net carbs 1.31g 28.73g N/A
Sugar 0.84g N/A
Zinc 0.39mg 0.4mg 0%
Sodium 7mg 0mg 0%
Saturated fat 0.11g 0.051g 0%
Monounsaturated fat 0.05g 0.058g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more FatsFats +278.9%
Contains more WaterWater +36.5%
Contains more OtherOther +315.8%
Contains more ProteinProtein +107%
Contains more CarbsCarbs +654.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +560%
Contains less Sat. FatSaturated fat -53.6%
Contains more Mono. FatMonounsaturated fat +16%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.