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 C, Folate, Vitamin B2, Calcium, Vitamin A RAE, Potassium, Vitamin B1, and Fiber, yet Glutinous rice is richer in Selenium.
- Daily need coverage for Vitamin K from Chinese broccoli is 71% higher.
Food types used in this article are Broccoli, chinese, cooked and Rice, white, glutinous, unenriched, cooked.
Infographic
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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
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Calcium
+4900%
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Iron
+300%
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Magnesium
+260%
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Phosphorus
+412.5%
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Potassium
+2510%
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Copper
+24.5%
Contains
less
Sodium
-28.6%
Contains
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Selenium
+330.8%
Equal in Zinc - 0.41
Equal in Manganese - 0.262
Contains
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Calcium
+4900%
Contains
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Iron
+300%
Contains
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Magnesium
+260%
Contains
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Phosphorus
+412.5%
Contains
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Potassium
+2510%
Contains
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Copper
+24.5%
Contains
less
Sodium
-28.6%
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Selenium
+330.8%
Equal in Zinc - 0.41
Equal in Manganese - 0.262
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
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Vitamin A
+∞%
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Vitamin E
+1100%
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Vitamin C
+∞%
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Vitamin B1
+375%
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Vitamin B2
+1023.1%
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Vitamin B3
+50.7%
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Vitamin B6
+169.2%
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Folate
+9800%
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Vitamin K
+∞%
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Vitamin B5
+35.2%
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Vitamin A
+∞%
Contains
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Vitamin E
+1100%
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Vitamin C
+∞%
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Vitamin B1
+375%
Contains
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Vitamin B2
+1023.1%
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Vitamin B3
+50.7%
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Vitamin B6
+169.2%
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Folate
+9800%
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Vitamin K
+∞%
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Vitamin B5
+35.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+278.9%
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Water
+22.1%
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Other
+1028.6%
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Protein
+77.2%
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Carbs
+453.5%
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Protein:
2.02 g
Fats:
0.19 g
Carbs:
21.09 g
Water:
76.63 g
Other:
0.07 g
Contains
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Fats
+278.9%
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Water
+22.1%
Contains
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Other
+1028.6%
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Protein
+77.2%
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Carbs
+453.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+378.3%
Contains
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Saturated Fat
-64.5%
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Monounsaturated Fat
+40%
Saturated Fat:
0.11 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.33 g
Saturated Fat:
0.039 g
Monounsaturated Fat:
0.07 g
Polyunsaturated fat:
0.069 g
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Polyunsaturated fat
+378.3%
Contains
less
Saturated Fat
-64.5%
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Monounsaturated Fat
+40%
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 minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.31g | 20.09g |
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| Protein | 1.14g | 2.02g |
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| Fats | 0.72g | 0.19g |
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| Carbs | 3.81g | 21.09g |
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| Calories | 22kcal | 97kcal |
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| Sugar | 0.84g | 0.05g |
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| Fiber | 2.5g | 1g |
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| Calcium | 100mg | 2mg |
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| Iron | 0.56mg | 0.14mg |
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| Magnesium | 18mg | 5mg |
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| Phosphorus | 41mg | 8mg |
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| Potassium | 261mg | 10mg |
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| Sodium | 7mg | 5mg |
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| Zinc | 0.39mg | 0.41mg |
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| Copper | 0.061mg | 0.049mg |
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| Manganese | 0.264mg | 0.262mg |
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| Selenium | 1.3µg | 5.6µg |
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| Vitamin A | 1638IU | 0IU |
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| Vitamin A RAE | 82µg | 0µg |
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| Vitamin E | 0.48mg | 0.04mg |
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| Vitamin C | 28.2mg | 0mg |
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| Vitamin B1 | 0.095mg | 0.02mg |
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| Vitamin B2 | 0.146mg | 0.013mg |
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| Vitamin B3 | 0.437mg | 0.29mg |
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| Vitamin B5 | 0.159mg | 0.215mg |
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| Vitamin B6 | 0.07mg | 0.026mg |
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| Folate | 99µg | 1µg |
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| Vitamin K | 84.8µg | 0µg |
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| Tryptophan | 0.023mg |
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| Threonine | 0.072mg |
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| Isoleucine | 0.087mg |
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| Leucine | 0.167mg |
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| Lysine | 0.073mg |
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| Methionine | 0.047mg |
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| Phenylalanine | 0.108mg |
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| Valine | 0.123mg |
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| Histidine | 0.047mg |
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| Saturated Fat | 0.11g | 0.039g |
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| Monounsaturated Fat | 0.05g | 0.07g |
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| Polyunsaturated fat | 0.33g | 0.069g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
48%
3%
Minerals Daily Need Coverage Score
18%
11%
Comparison summary
Which food is lower in Sugar?
Glutinous rice is lower in Sugar (difference - 0.79g)
Which food contains less Sodium?
Glutinous rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Glutinous rice is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Chinese broccoli is lower in glycemic index (difference - 66)
Which food is cheaper?
Chinese broccoli is cheaper (difference - $1)
Which food is richer in minerals?
Chinese broccoli is relatively richer in minerals
Which food is richer in vitamins?
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)