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  6. Chinese broccoli vs. Glutinous rice

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

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The main differences between chinese broccoli and glutinous rice

  • Chinese broccoli is richer in vitamin K, vitamin A, vitamin C, folate, vitamin B2, calcium, potassium, vitamin B1, and fiber, yet glutinous rice is richer in selenium.
  • Daily need coverage for vitamin K for chinese broccoli is 71% higher.
  • Chinese broccoli has a lower glycemic index than glutinous rice.

Food types used in this article are Broccoli, chinese, cooked and Rice, white, glutinous, unenriched, cooked.

Infographic

Chinese broccoli vs Glutinous 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +2510%
Contains more IronIron +300%
Contains more CopperCopper +24.5%
Contains more PhosphorusPhosphorus +412.5%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +330.8%
~equal in Zinc ~0.41mg
~equal in Manganese ~0.262mg

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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +1023.1%
Contains more Vitamin B3Vitamin B3 +50.7%
Contains more Vitamin B6Vitamin B6 +169.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9800%
Contains more CholineCholine +1104.8%
Contains more Vitamin B5Vitamin B5 +35.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Glutinous rice DV% diff.
Vitamin K 84.8µg 0µg 71%
Vitamin C 28.2mg 0mg 31%
Folate 99µg 1µg 25%
Calcium 100mg 2mg 10%
Vitamin B2 0.146mg 0.013mg 10%
Vitamin A 82µg 0µg 9%
Selenium 1.3µg 5.6µg 8%
Potassium 261mg 10mg 7%
Vitamin B1 0.095mg 0.02mg 6%
Carbs 3.81g 21.09g 6%
Fiber 2.5g 1g 6%
Phosphorus 41mg 8mg 5%
Iron 0.56mg 0.14mg 5%
Choline 25.3mg 2.1mg 4%
Calories 22kcal 97kcal 4%
Vitamin E 0.48mg 0.04mg 3%
Vitamin B6 0.07mg 0.026mg 3%
Magnesium 18mg 5mg 3%
Polyunsaturated fat 0.33g 0.069g 2%
Protein 1.14g 2.02g 2%
Fats 0.72g 0.19g 1%
Copper 0.061mg 0.049mg 1%
Vitamin B3 0.437mg 0.29mg 1%
Vitamin B5 0.159mg 0.215mg 1%
Net carbs 1.31g 20.09g N/A
Sugar 0.84g 0.05g N/A
Zinc 0.39mg 0.41mg 0%
Sodium 7mg 5mg 0%
Manganese 0.264mg 0.262mg 0%
Saturated fat 0.11g 0.039g 0%
Monounsaturated fat 0.05g 0.07g 0%
Tryptophan 0.023mg 0%
Threonine 0.072mg 0%
Isoleucine 0.087mg 0%
Leucine 0.167mg 0%
Lysine 0.073mg 0%
Methionine 0.047mg 0%
Phenylalanine 0.108mg 0%
Valine 0.123mg 0%
Histidine 0.047mg 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% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more FatsFats +278.9%
Contains more WaterWater +22.1%
Contains more OtherOther +1028.6%
Contains more ProteinProtein +77.2%
Contains more CarbsCarbs +453.5%

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Poly. FatPolyunsaturated fat +378.3%
Contains less Sat. FatSaturated fat -64.5%
Contains more Mono. FatMonounsaturated fat +40%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.