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  6. Chinese broccoli vs. Brown rice

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

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What are the main differences between chinese broccoli and brown rice?

  • Chinese broccoli is richer in vitamin K, vitamin A, vitamin C, folate, and calcium, while brown rice is higher in manganese, vitamin B3, phosphorus, selenium, and vitamin B1.
  • Chinese broccoli's daily need coverage for vitamin K is 71% higher.
  • Brown rice has a higher glycemic index (66) than chinese broccoli (32).

We used Broccoli, chinese, cooked and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Chinese broccoli vs Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +3233.3%
Contains more PotassiumPotassium +203.5%
Contains more MagnesiumMagnesium +116.7%
Contains more CopperCopper +73.8%
Contains more ZincZinc +82.1%
Contains more PhosphorusPhosphorus +151.2%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +268.9%
Contains more SeleniumSelenium +346.2%
~equal in Iron ~0.56mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +182.4%
Contains more Vitamin B2Vitamin B2 +111.6%
Contains more Vitamin KVitamin K +42300%
Contains more FolateFolate +1000%
Contains more CholineCholine +175%
Contains more Vitamin B1Vitamin B1 +87.4%
Contains more Vitamin B3Vitamin B3 +486%
Contains more Vitamin B5Vitamin B5 +139%
Contains more Vitamin B6Vitamin B6 +75.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Brown rice DV% diff.
Vitamin K 84.8µg 0.2µg 71%
Vitamin C 28.2mg 0mg 31%
Manganese 0.264mg 0.974mg 31%
Folate 99µg 9µg 23%
Vitamin B3 0.437mg 2.561mg 13%
Starch 24.79g 10%
Calcium 100mg 3mg 10%
Vitamin A 82µg 0µg 9%
Phosphorus 41mg 103mg 9%
Selenium 1.3µg 5.8µg 8%
Vitamin B1 0.095mg 0.178mg 7%
Carbs 3.81g 25.58g 7%
Vitamin B2 0.146mg 0.069mg 6%
Calories 22kcal 123kcal 5%
Potassium 261mg 86mg 5%
Copper 0.061mg 0.106mg 5%
Magnesium 18mg 39mg 5%
Fiber 2.5g 1.6g 4%
Vitamin B6 0.07mg 0.123mg 4%
Vitamin B5 0.159mg 0.38mg 4%
Zinc 0.39mg 0.71mg 3%
Choline 25.3mg 9.2mg 3%
Protein 1.14g 2.74g 3%
Vitamin E 0.48mg 0.17mg 2%
Saturated fat 0.11g 0.26g 1%
Monounsaturated fat 0.05g 0.369g 1%
Fats 0.72g 0.97g 0%
Net carbs 1.31g 23.98g N/A
Iron 0.56mg 0.56mg 0%
Sugar 0.84g 0.24g N/A
Sodium 7mg 4mg 0%
Polyunsaturated fat 0.33g 0.366g 0%
Tryptophan 0.033mg 0%
Threonine 0.095mg 0%
Isoleucine 0.109mg 0%
Leucine 0.214mg 0%
Lysine 0.099mg 0%
Methionine 0.058mg 0%
Phenylalanine 0.133mg 0%
Valine 0.151mg 0%
Histidine 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +33.1%
Contains more OtherOther +79.5%
Contains more ProteinProtein +140.4%
Contains more FatsFats +34.7%
Contains more CarbsCarbs +571.4%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -57.7%
Contains more Mono. FatMonounsaturated fat +638%
Contains more Poly. FatPolyunsaturated fat +10.9%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.